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Pull Push Workouts

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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