Press pull workout to maximize your muscle gains

Do you want to make bigger profits in less time? If so, try push-pull workout combinations. This training method promotes muscle growth and allows you to train two or more large muscle groups in a short period of time. It’s pretty similar to Arnold’s popular superset chest and back workout, so be sure to give it a try. For best results, use moderate to heavy loads and compound movements.

How do push-pull combinations work?

Training agonist and antagonist muscles in supersets takes your training to a whole new level. This way, you let your pull muscles rest while your push muscles work, and vice versa. Push-pull combos work more muscles at the same time, which helps to increase growth hormone levels and promote muscle growth.

Push muscles

Both your upper and lower body can benefit from this push-pull workout. For example, training your chest, triceps, latissimus dorsi, biceps, and triceps muscles in a single session would be considered a push-pull workout. Push muscle groups include calves, glutes, deltoids, triceps, pecs, and quadriceps.

Pulling muscles

The main pull muscles are your traps, obliques, hamstrings, lats, forearms, and biceps. Many bodybuilders combine larger and smaller muscle groups in the same workout to burn fat and get stronger.

What does push-pull training look like?

There are many ways to incorporate push-pull combinations into your exercise routine. This approach can be used twice a week, with at least two days of rest between workouts.

A typical push-pull workout can include large movements such as bent rows and barbell bench presses (superset), pull-ups, and dumbbell shoulder presses (superset). Do four sets of five to eight repetitions for each exercise.

Treat yourself to a day of rest after which you work your legs.

A few days later, you can try the following push-pull combo: pulldowns, push presses (Superset), incline bench (Superset), and one-armed rows of dumbbells. Do three sets of eight to twelve repetitions each. When doing supersets, don’t rest between exercises. Gradually increase the load in each set so that you can stick to the rep ranges listed.

Push-pull workout example

Day 1 – Push – Pull – Chest, Back, Shoulders

Dumbbell shoulder press 4 x 8 reps in a superset
Pull ups 4 x 8-10 repetitions
Barbell bench press 4 x 8 reps in a superset with
Bent over barbell rows 4 x 8 reps

Day 2 – legs

Squats with 4 x 10 reps in a superset
Leg curls 4 x 10 reps
Lunges with 4 x 10 reps (each leg) in a superset
Standing calf increases 4 x 10 reps

Day 3 – Push-pull chest, back, shoulders

Standing barbell shoulder press 3 x 12 repetitions in a superset with
Pull down 3 x 12 reps
Inclined dumbbell bench press 3 x 12 reps
Cable row 3 x 12 repetitions

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