Push-Pull bodybuilding and strength
- Monday: Push (Chest, Shoulders, Triceps)
- Tuesday: Pull (Back, Biceps)
- Wednesday: Legs
- Thursday: Push (Chest, Shoulders, Triceps)
- Friday: Pull (Back, Biceps)
- Saturday: Legs and Abs
- Sunday: Rest/Active Recovery
Monday: Push (Chest, Shoulders, Triceps)
1. Bench Press: 4 sets of 8-10 reps
Tip: Utilize the "leg drive" by pressing your feet into the ground to stabilize your body and generate force while pressing the bar.
2. Incline Dumbbell Press: 4 sets of 10-12 reps
Tip: Incorporate a slight pause at the bottom of each rep to build strength and prevent momentum from taking over.
3. Overhead Dumbbell Press: 4 sets of 8-10 reps
Tip: Engage your core by bracing as if you are about to be punched in the stomach to enhance shoulder stability and avoid spinal extension.
4. Dumbbell Flyes: 4 sets of 12-15 reps
Tip: Focus on scapular retraction during the descent to engage the chest muscles fully; keep tension throughout the range of motion.
5. Tricep Dips: 4 sets of 8-10 reps
Tip: Lean slightly forward to shift the focus onto your chest; for added intensity, weight your dips with a belt.
6. Skull Crushers: 4 sets of 10-12 reps
Tip: Use an EZ curl bar for a more natural wrist position, and always maintain control—don’t let momentum affect the lift.
Cool Down: Stretching (focus on chest, shoulders, and triceps)
Tuesday: Pull (Back, Biceps)
1. Pull-Ups: 4 sets of 6-8 reps
Tip: Focus on a full range of motion; engage your lats by initiating the pull from your back rather than relying on your arms.
2. Bent Over Rows: 4 sets of 8-10 reps
Tip: Implement a controlled eccentric phase to enhance hypertrophy; lower the weight slowly for greater time under tension.
3. Lat Pulldowns: 4 sets of 10-12 reps
Tip: Prioritize pulling with your back rather than your arms.
4. Seated Cable Rows: 4 sets of 12-15 reps
Tip: Experiment with different grips (overhand, underhand) to engage different back muscles; focus on retracting your shoulder blades at the end of each rep.
5. Barbell Bicep Curls: 3 sets of 10-12 reps
Tip: Use a controlled tempo and eliminate any swinging motion to isolate the biceps effectively; consider adding a slight pause at the top for maximum contraction.
6. Hammer Curls: 3 sets of 12-15 reps
Tip: Keep your elbows stationary and support your upper arms with your sides, maximizing tension on the brachialis for fullness.
Wednesday: Legs
Main Workout:
1. Squats: 4 sets of 8-10 reps
Tip: Utilize a hip hinge and slightly push your knees outwards to engage your glutes better, ensuring your squat depth is optimal for your flexibility and mobility.
2. Leg Press: 4 sets of 10-12 reps
Tip: Position your feet higher on the platform to target your hamstrings and glutes more; maintain a controlled tempo throughout.
3. Lunges: 4 sets of 12 reps per leg
Tip: Incorporate a forward lean slightly as you step to increase engagement of the quads and glutes; ensure your front knee doesn’t extend too far past your toes.
4. Romanian Deadlifts: 3 sets of 10-12 reps
Tip: Focus on hinging at the hips rather than bending at the waist, keeping the barbell close to your body to maximize hamstring engagement.
5. Calf Raises: 4 sets of 12-15 reps
Tip: Consider a slow eccentric phase (lowering) to increase time under tension and challenge the calves more; perform both seated and standing variations for complete development.
Thursday: Push (Chest, Shoulders, Triceps)
Main Workout:
1. Incline Bench Press: 4 sets of 8-10 reps
Tip: Engage your lats by squeezing them throughout the lift, which stabilizes your shoulder girdle and enhances overall pressing strength.
2. Arnold Press: 4 sets of 10-12 reps
Tip: Rotate your palms to face you at the bottom of the movement to fully engage the deltoids and promote shoulder stability.
3. Dumbbell Lateral Raises: 4 sets of 12-15 reps
Tip: Keep the weights light to maintain proper form; slightly lean forward to prevent excessive strain on the shoulder joints.
4. Chest Dips: 4 sets of 8-10 reps
Tip: Use various grips to alter the angle and target muscles differently; when dipping, keep your torso slightly forward for more chest involvement.
5. Overhead Tricep Extensions: 4 sets of 10-12 reps
Tip: Utilize a full range of motion, ensuring your elbows stay locked in; consider using a rope attachment for better muscle activation.
Friday: Pull (Back, Biceps)
Main Workout:
1. Deadlifts: 4 sets of 8-10 reps
Tip: Focus on driving through your heels and keeping your core tight to prevent any rounding of your back; visualize pushing the floor away from you.
2. Single-Arm Dumbbell Rows: 4 sets of 10-12 reps per arm
Tip: Keep your torso parallel to the ground and pull through your elbow for better lat engagement; maintain a neutral spine throughout.
3. Wide-Grip Lat Pulldowns: 4 sets of 10-12 reps
Tip: Control your movement through the eccentric phase and utilize vertical motion rather than swinging.
4. Face Pulls: 4 sets of 12-15 reps
Tip: Utilize a cable machine with a rope attachment; keep your elbows above shoulder height and focus on the scapular squeeze at the end of the movement.
5. Concentration Curls: 4 sets of 10-12 reps per arm
Tip: Rotate your wrist at the top of the movement for an enhanced contraction and utilize a slow tempo to maximize time under tension.
Saturday: Legs and Abs
Main Workout:
1. Leg Extensions: 4 sets of 12-15 reps
Tip: Pause at the top of the movement for a second to maximize tension on the quads.
2. Leg Curls: 4 sets of 10-12 reps
Tip: Adjust the machine so the padding presses against your lower legs, avoiding excessive knee strain.
3. Walking Lunges: 3 sets of 12 reps per leg
Tip: Focus on a soft landing and actively push through your front heel during each rep for better gluteal engagement.
4. Plank: 3 sets of 30-60 seconds
Tip: Ensure your body remains in a straight line; consider adding variations like shoulder taps or leg lifts to increase difficulty.
5. Russian Twists: 3 sets of 15 reps per side
Tip: Maintain a tight core and consider holding a weight plate to increase resistance and challenge your oblique muscles.
Sunday: Rest/Active Recovery
- Activity Suggestions: Light cardio (walking, cycling, yoga) and stretching to aid recovery.
