The push-pull workout concept has been used for years as an effective way to build lean muscle and gain strength. The typical bodybuilding workout has you training each body part once (sometimes twice) a week but rarely will you see chest and back together. It makes sense because these are large upper body muscles. However, if your upper body gains are at a stand-still, training chest and back together for a while may help you break through.
We’re providing a sample chest and back workout below. Instead of training chest followed by back (or vice versa), we have you performing an exercise for chest followed by a back exercise. So you’ll alternate chest and back.
Chest & Back Workout
|Exercise||Sets x Reps|
|Bench Press||3 x 8|
|Bent Over Rows||3 x 8|
|Incline Dumbbell Press||3 x 10|
|Seated Rows||3 x 10|
|Cable Crossovers||3 x 12|
|Lat Pulldowns||3 x 12|
Try this workout if you’ve been stuck in a rut. Of course you’ll have to couple other body parts together, such as biceps and triceps, on your other days. You could put shoulders and traps together just as well as quads and hamstrings. You may only want to do this for a few weeks and revert back to separating chest and back. The push-pull workout program is certainly worth trying to change up your routine.
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