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Push/Pull Routine - 4 day split
| quad dominant |
| conventional deadlifts |
| squats (back and front) |
| leg press |
| hip dominant |
| stiff-legged deadlifts (sldl) |
| sumo deads |
| hyper extensions |
| good mornings |
| prone leg curl |
| single leg |
| lunges |
| split squats |
| Bulgarian squats |
| step-ups |
| single leg press |
| vertical pull |
| chin/pull-ups |
| lat pulldown (various grips) |
| Gravitron |
| straight-arm pushdowns |
| Hammer pulldown |
| horizontal push |
| bench bb or db (flat, incline, decline) |
| Hammer press |
| pushups |
| close-grip bench |
| horizontal pull |
| bb row |
| db row |
| t-bar |
| seated cable (various grips) |
| inverted row |
| vertical push |
| bb oh press (standing or seated) |
| db oh (standing or seated) |
| push press |
| multistation oh |
| dips |
| close-grip tri pushup |
| accessory stuff |
| lat raises (side and bent over) |
| bi curls |
| tricep exercises |
| calves |
| abs |
| Workout 1 |
| horizontal push |
| horizontal pull |
| quad dominant |
| Workout 2 |
| vertical push |
| vertical pull |
| hip dominant |
| Do a heavy workout 1 (5x5) and a lighter workout 2 (4x8), then the next time reverse it. Keep alternating the 2 workouts. |
| Each week you will get one heavy and one lighter of each workout. |
| You don't have to vary it too much if you don't want, but some variation is a good thing. |
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