The Push-Pull Program - Sample Workout 4 By Mo Mendez
Another good workout cycle to use for making your muscles larger is the push-pull routine. This routine consists of performing all of the exercises that contain pushing movements on one day, and all of the exercises that contain pulling movements on another workout day. The concept behind this program is to totally focus all of your energy into either pushing or pulling, and then to give those muscles time off while your focus on the next workout is shifted. This workout has provided great results for many people. It can be beneficial when used in a size program where the focus and concentration on a certain area of the body needs to be narrow.
WORKOUT 4 - PUSH-PULL ROUTINE
Low incline-bench presses - 3 to 4 sets, 6 to 12 rep range
Peck-dek machine - 3 sets, 6 to 12 rep range
Heavy dumbbell presses - 3 to 4 sets, 6 to 12 rep range
Cable lateral raises - 3 sets, 6 to 12 rep range
Cable pressdowns - 2 to 3 sets, 12 to 15 rep range
Triceps bench presses - 2 to 3 sets, 6 to 12 rep range
Squats - 2 sets, 10 to 20 rep range
Standing calf raises - 2 to 3 sets, 10 to 12 rep range
Perform the push section, rest a couple of days, and then perform the pull section.
Chinups - 3 to 4 sets, to failure
One-arm T-bar rows - 3 sets, 6 to 12 rep range
Heavy barbell curls - 3 to 4 sets, 6 to 12 rep range
Reverse curls - 3 sets, 6 to 12 rep range
Stiff-leg deadlifts - 2 to 3 sets, 12 to 15 rep range
As with all of your training, make certain that you are getting enough quality protein and plenty of rest between workouts.