Still, working on the same training program? (Monday: chest, Tuesday: shoulders, Wednesday: legs, etc). When you hit the gym, they provide you this workout routine, which is quite beneficial for beginners. But as you build up, you also have to evaluate your workout routine. Yess! If you want to sculpt your body perfectly, then you should also have a smart workout program.
If you are looking for a smart program to gain or lose bodyweight then you are in the right way. Today we have analyzed the best push and pull workout program, that will help you get your desired physique. This program is followed by most of the professional bodybuilders.
A push and pull workout routine is an easy and effective workout split. It includes three types of split. Push workout includes chest, shoulders, triceps muscles. Pull workouts covers your back and biceps. Leg workouts include all your quads, hamstrings, and calves.
As we know that to build the best physique compound and isolation exercises are mandatory. It is also called a multi-joint workout, as it covers all your compound and isolation-based exercises.
Targeted areas- It targets your back, traps, and biceps.
5 Set of 15 reps with 90-120 sec rest.
3 Sets of 5 reps each with 60-sec rest.
3 sets of 30 reps each with 60-sec rest.
5 sets of 10 reps each with 30-sec rest.
5 sets of 12 reps each with 30-sec rest.
5 sets of 10 reps each with 15-sec rest.
Targeted areas- It targets your chest, shoulders, and triceps.
5 sets of 15 reps each with 90-120 sec rest.
3 sets of 10 reps each with 60-sec rest.
3 sets of 10 reps each with 60-sec rest.
5 sets of 10 reps each with 30-sec rest.
5 sets of 12 reps each with 30-sec rest.
5 sets of 12 reps each with 15-sec rest.
Targeted areas- It targets your quads, hamstrings, and calves.
5 sets of 15 reps each with 90-120 sec rest.
3 sets of 12 to 15 reps each with 60-sec rest.
5 sets of 10 to 20 reps each with 30-sec rest.
5 sets of 10 reps each with 30-sec rest.
5 sets of 10 to 20 reps each with 15-sec rest.
Targeted areas- It targets your back, traps and biceps muscles.
5 sets of 5 reps each with 90-120 sec rest.
3 sets of 10 reps each with 60-sec rest.
3 sets of 5 to 10 reps each with 60-sec rest.
5 sets of 10 reps each with 30-sec rest.
5 sets of 10 reps each with 30-sec rest.
5 sets of 10 reps each with 15-sec rest.
Targeted areas- It targets your chest, triceps, and shoulders.
5 sets of 5 reps each with 60-90 sec rest.
3 sets of 8 reps each with 60-sec rest.
3 sets of 5 reps each with 60-sec rest.
5 sets of 10 reps each with 30-sec rest.
5 sets of 10 reps each with 30-sec rest.
5 sets of 10 reps each with 15-sec rest.
Targeted areas- It targets your quads, hamstrings, and calves.
5 sets of 5 reps each with 90-120 sec rest.
3 sets of 5 reps each with 60-sec rest.
3 sets of 10 reps each with 60-sec rest.
5 sets of 10 reps each with 30-sec rest.
5 sets of 10 reps each with 30-sec rest.
5 sets of 8 reps each with 15-sec rest.
Also, read our article on Top 8 triceps exercises for men Click Here
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