Pull Push Workouts


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The Push Pull Supersets Workout

By Phil Henson

A superset is two weight lifting exercises performed back to back with minimal rest between exercises to increase workout intensity. While supersetting can be performed on the same muscle group, this routine uses the push pull system for opposing muscle groups.

Make sure to move as quickly as possible (we are talking a matter of seconds) between exercises of the superset. Rest 1.5 to 2 minutes between supersets. Increase the weight used whenever possible, but not at the expense of good form.

I would not use this program for more than 3 consecutive weeks at a time because of the higher intensity - move to a more moderate routine (straight sets) after the 3 weeks to avoid overtraining and burnout.

As always try to get at least 1.5 grams of protein per pound of bodyweight per day (example - a 200 pound man needs at least 300 grams of protein per day) and at least 8 hours of sleep per night!

For those of you not familiar with a tibialis raise - it is performed like a calf raise but your heels remain on the floor and raise your toes instead - some gyms have specialized equipment for the tibialis or you can use the cable crossover to add some resistance. Here is a sample program, alternating heavy & light days, you may need to tailor the program based on your own levels of recovery:

DAY

EXERCISE

SETS

REPS

MONDAY
(LEGS, ABS)

SS# 1   LEG PRESS
              LEG CURLS

SS#2   LEG EXTENSIONS
 LEG CURLS

SS#3  STANDING CALF RAISE
TIBIALIS RAISE

SS#4  CRUNCHES
     HYPEREXTENSIONS

3 SETS
3 SETS

3 SETS
3 SETS

3 SETS
3 SETS

3 SETS
3 SETS

6-8
6-8

6-8
6-8

10-20
10-20

10-20
10-20

TUESDAY
(CHEST,
BACK,
SHOULDERS,
ARMS)

SS#1    BENT OVER ROWS
    BENCH PRESS

SS#2    FLAT FLYS
BENT OVER LATERALS

SS#3  BEHIND THE NECK PRESS
LAT PULLDOWNS TO FRONT

SS#4   CABLE CURLS (BICEP)
CABLE TRICEP PUSHDOWNS

3 SETS
3 SETS

3 SETS
3 SETS

3 SETS
3 SETS

3 SETS
3 SETS

6-8
6-8

8
8

6-8
6-8

6-8
6-8

THURSDAY
(LEGS,ABS)

SS#1   HACK SQUATS
      LEG CURLS

SS#2   STIFF LEG DEADLIFTS
           CABLE CRUNCH (ABS)

SS#3   SEATED CALF RAISE  
TIBIALIS RAISE

SS#4  NAUTILUS AB MACHINE (OR INCLINE CRUNCHES)
         NAUTILUS LOW BACK MACHINE (OR        HYPEREXTENSIONS)

3 SETS
3 SETS

3 SETS
3 SETS

3 SETS
3 SETS

3 SETS

3 SETS

15
15

15
15

10-25
10-25

10-25

10-25


FRIDAY
(CHEST,
BACK,
SHOULDERS,
ARMS)

SS#1   INCLINE DUMBELL PRESS
       1 ARM DUMBBELL ROW

SS#2   DIPS (CHEST)
UPRIGHT ROWS

SS#3   CABLE SIDE LATERALS
STRAIGHT ARM PULLDOWNS

SS#4   PREACHER CURLS
LYING TRICEP EXTENSIONS
(SKULLCRUSHERS)

3 SETS
3 SETS

3 SETS
3 SETS

3 SETS
3 SETS

3 SETS
3 SETS

15
15

15
15

15
15

15
15


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Disclaimer: This information is for entertainment purposes only. We strongly recommend that you consult a physician before beginning any exercise program. MuscleNet.com is not a licensed medical care provider. The reader should understand that participating in any exercise program can result in physical injury and agrees to do so at his own risk. The findings and opinions of authors expressed herein are those of the author and do not necessarily state or reflect those of MuscleNet.com.

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