Related Article: 3 AWESOME Resistance Band Shoulder Workouts. Looking for more push exercises to add to your routine, or want to create a pull and leg day routines to complement your push day workouts? Check out the Fitbod app. You’ll get access to more than 600 exercise demos and can create a fully customizable workout plan based on your 3. Inverted Row. An inverted row is a body-weight pulling exercise that resembles an upside down push-up. Even though the plane of motion is different from a pull-up (a horizontal pull as opposed to a vertical pull), inverted rows help you build relative strength that translates well to pull-up performance. The 4-day push/pull workout is similar to the upper/lower routine. The difference is that instead of dividing your workouts between your upper body and lower body, you divide them between pushing and pulling movements. Pushing exercises include: Front squats for your quads. The bench press for your chest. Start by learning the eight things you should never do on chest day! 1. Never Train Delts Or Triceps Immediately Before Chest. The pectorals are considered one of the larger muscles, and multijoint bench presses engage them effectively, along with both the triceps and deltoids. The last thing you'd want, then, is to start your chest session Day 1: Push workout. Day 2: Pull workout. Day 3: Leg workout. Day 4: Repeat, or rest and repeat of day 5. Some bodybuilders may opt to only train 3 times a week on this program. If that’s your preference, you could do a Monday (push), Wednesday (pull) and Friday (legs) training split. Of course, doing the 6-day split leads to greater overall c6FvP9.

push or pull workout first