Close

13th October 2018

PUSH, PULL, LEGS…..

IF YOU HAVE BEEN LOOKING OVER THE INTERNET FOR A NEW PROGRAMME AT ANY POINT THEN YOU WILL HAVE COME ACROSS THE CONCEPT OF PUSH,PULL,LEGS:

  • You spend one workout using your pushing muscles: chest, shoulders, and triceps.

  • The second workout of the week is your pulling muscles: back and biceps.

  • The third workout of the week is for lower body work.

Then you start over and rotate the days as you see fit, simple. This set up is perfect for those with busy lifestyles meaning that you’ve got your whole body covered in 3 days. No more body part sessions meaning you if you miss a day then progress is lost or stalled.

MXLLS

The reason it works so well is that it places more emphasis on multi-joint compound exercises than on isolation-based exercises. By keeping to compound exercises like barbell bench press, squats and deadlifts you get the most ‘bang for your buck’ from your session. They involve multiple muscle groups and allow the most room for progression of reps and weight. This can mean more growth and progress for you.

The push, pull, legs split is one of the most effective and time-tested ways to train and while the name isn’t sexy or likely to appear on instagram feeds, the results will speak for themselves.

This week we will be looking into each session further and giving examples of exercises, progressions, regressions, stretching, foam rolling and activation techniques to make sure you really are getting the most form your session.

For now here is an example of a 3 Day Push, Pull, Legs session:

Day 1 (Push):

  1. Bench Press

  2. Military Press

  3. Triceps Kickback superset with Lateral Raises

  4. Reverse Grip Triceps Pushdown

  5. Hanging Leg Raise

  6. Incline Dumbbell Press tri-set with Arnold Press and Lying Triceps Extension

  7. Cable Crunch

Day 2 (Pull):

  1. Deadlift

  2. Hammer Curl superset with Seated Forearm Dumbbell Curl

  3. Barbell Bar Row superset with One-Arm Row

  4. Standing EZ Bar Curl superset with Barbell Reverse Curl

  5. Weighted Crunches

  6. Wide Grip Lat Pull Down superset with Pull-ups

  7. Hanging Leg Raise

  8. Cable Reverse Curl superset with Cable Wrist Curl

Day 3 (Legs):

  1. Barbell Squat

  2. Seated Leg Curl

  3. Seated Calf Press

  4. Walking Dumbbell Lunges

  5. Lying Leg Curl

  6. Single Leg Extensions

  7. Standing Calf Raise

  8. Leg Press

SO KEEP AN EYE OUT FOR THE FIRST POST, THE PUSH SESSION, COMING OUT IN THE NEXT FEW DAYS…..