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5 Day Push Pull Workout PDF

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Jessica Brown
April 29, 2024 July 9, 2024
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Push pull workouts are a type of weight training routine that involves separating exercises into two categories: pushing movements and pulling movements. The push exercises typically involve the use of the chest, shoulders, and triceps muscles, while the pull exercises involve the use of the back, biceps, and forearms. By dividing exercises into these two categories, it is possible to create a well-balanced workout that targets all of the major muscle groups in the body.

Is Push Pull Workout Effective?

One of the main benefits of a push pull workout is that it allows for more efficient training. By focusing on either pushing or pulling exercises on a given day, you can train all of the muscle groups in that movement pattern in a single session, rather than trying to fit in exercises for multiple muscle groups into a single workout. This can help to reduce fatigue and allow you to put more effort into each exercise, leading to better results.

In addition to being efficient, push pull workouts are also great for improving muscle balance and preventing injury. By training both the pushing and pulling muscles in a balanced way, you can help to ensure that your body is strong and stable in all directions. This can help to prevent imbalances that can lead to injury, and can also help to improve your posture and overall functional strength.

Tips For Push Pull Workouts

  1. Start with a warm-up: It’s important to warm up before any weight training session to get your muscles and joints ready for the work ahead. A few minutes of light cardio and some dynamic stretches can go a long way in helping to prevent injury.
  2. Choose the right weights: It’s important to choose weights that are challenging, but not so heavy that you can’t complete all of your reps with good form. If you can’t complete all of your reps without breaking form, it’s time to lighten the load.
  3. Focus on form: Good form is key to preventing injury and getting the most out of your workouts. Make sure to pay attention to your technique and to keep your core engaged throughout each exercise.
  4. Vary your exercises: To keep things interesting and to continue making progress, it’s important to vary your exercises from time to time. Try incorporating new moves or switching up the order in which you do them to keep your muscles guessing.
  5. Don’t forget to cool down: Just like it’s important to warm up before your workout, it’s also important to cool down afterwards. A few minutes of light cardio and some static stretches can help to prevent muscle soreness and improve recovery.

Now that you have an understanding of the benefits and some tips for getting the most out of a push pull workout, let’s take a look at some of the best push and pull exercises you can include in your routine:

Best Push Exercises

  • Bench press
  • Shoulder press
  • Push-ups
  • Dips
  • Incline press

Best Pull Exercises

  • Pull-ups
  • Rows
  • Lat pull-downs
  • Bicep curls
  • Tricep pull-downs

5 Day Push Pull Workouts

Push pull workout

With these exercises in mind, here is a sample 5 day push pull workout plan that you can use as a starting point:

Day 1: Push

  1. Bench press – 3 sets of 8-12 reps
  2. Shoulder press – 3 sets of 8-12 reps
  3. Push-ups – 3 sets of 8-12 reps
  4. Dips – 3 sets of 8-12 reps
  5. Incline press – 3 sets of 8-12 reps

Day 2: Pull

  1. Pull-ups – 3 sets of 8-12 reps
  2. Rows – 3 sets of 8-12 reps
  3. Lat pull-downs – 3 sets of 8-12 reps
  4. Bicep curls – 3 sets of 8-12 reps
  5. Tricep pull-downs – 3 sets of 8-12 reps

Day 3: Rest

Day 4: Push

  1. Bench press – 3 sets of 8-12 reps
  2. Shoulder press – 3 sets of 8-12 reps
  3. Push-ups – 3 sets of 8-12 reps
  4. Dips – 3 sets of 8-12 reps
  5. Incline press – 3 sets of 8-12 reps

Day 5: Pull

  1. Pull-ups – 3 sets of 8-12 reps
  2. Rows – 3 sets of 8-12 reps
  3. Lat pull-downs – 3 sets of 8-12 reps
  4. Bicep curls – 3 sets of 8-12 reps
  5. Tricep pull-downs – 3 sets of 8-12 reps
Push pull workout pdf
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Push pull workout pdf
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5 Day Push Pull Workout PDF

Download Push Pull Workout PDF

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