Training the muscles that work together in the same session has a number of benefits:ġ. Or a pushing exercise like the bench press, which hits the chest and shoulders along with the triceps. This exercise works not only the lats, but the biceps as well. Take the example of a pulling movement like the lat pulldown. One of the main benefits of a push-pull routine is that muscle groups that work together are trained together in the same workout. Or, if you prefer to train at the weekends, your week might look like this. If, for example, you’re not able to make it to the gym on Friday, you can just push that workout back to Saturday. The program is flexible, and you can move the training days around if you miss a workout. Each muscle group is trained directly twice a week. On Thursday it’s back to the push workout, with the second pull workout of the week on Friday. With the standard version of the 4-day routine, you do the push workout on Monday, the pull workout on Tuesday, then have a rest day. The pull workout is based around pulling movements for the upper body, which involve the back and biceps, as well as the hamstrings. The push workout is focused on the pushing movements for the upper body, which involve the chest, shoulders and triceps, along with the quads. SEE ALSO: 4 Day Dumbbell Workout – Push/Pull Routine What Is a Push/Pull Workout Routine?Ī push-pull workout routine involves training the major muscle groups in two different workouts: Then I’ll show you the workout plan in full, so you can see all the exercises, sets and reps.įinally, I’ll explain why the program is set up the way it is, as well as how to adjust it so that it’s a close fit for you and your goals. In this post, I’m going to show you a highly effective 4-day push/pull workout routine you can use to build muscle.įirst, I want to talk briefly about what a push/pull workout routine involves.
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