Push, pull, legs with a day off between each workout, and 2 days off after legs before starting back at push. Or, you can skip the 2 days off, and instead do push, pull, legs while training every other day so a day between each workout. Some weeks you’ll be training 3 days a week, other weeks you’ll be training 4 days a week. 1. Deadlift: You shouldn't be too surprised that the deadlift is on this list of pull day exercises. It's going to lead off the entire list of pulling exercises as it's the king of exercises. While a "lower body" exercise, the deadlift trains the entire body including your pulling muscles.
2) The movement is similar to a one-two punch in boxing: a horizontal push and a horizontal pull at the same time. Pulling works your back, biceps, rear deltoids, trapezius, and forearms while
Prepare your shoulders by promoting some stability through pulling exercises. Any row variation is a good way to put some blood into the scapular muscles and light up the tissue to protect the shoulder capsules. Personally, I love pairing paused lat pull-downs with push-ups. Lee Boyce Paused Rep Lat Pull-downs. Watch the video - 0:33
If you are training a push/pull split, you should be training push days at least twice a week, maybe three times a week. As detailed below in the sample workout program, I recommend performing either chest or shoulders first on the first push day of your program, choosing the one you want to place the most emphasis on for that session.
This exercise can be executed by pulling the sled forward, backward, or stepping from side to side. Pulling a sled will help develop lower body muscle groups and improve GPP. This exercise is typically performed for 10-12 trips, 25-50 yards per trip.
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    • push or pull workout first