Push, Pull, Legs Exercise
The Push, Pull, Legs technique is based on focusing efforts on either pushing away from the center of your body, or Pulling toward your center.
Day one:
To utilize this technique you perform Push exercises.
Day two:
Alternate to Pull exercises.
Day three:
Work the legs and the abdominals.
This technique is most effective when two cycles of Push, Pull, Legs are completed each week. That is, six workout days, at 60 minutes a session, and one day of rest.
Examples of Push Exercises:
Examples of Pull Exercises:
Examples of Leg and Abdominal exercises:
When you start the program utilize light weights and focus on technique. Ensure that every exercise is proper. Slowly increase the weight lifted as you become more familiar with the Push, Pull, Legs technique. To ensure you are utilizing the correct weight load for your fitness level, consider the following: when you wake up the next day, you should be slightly sore. If your muscles are sore throughout the day, your weight load needs to be decreased. If you wake up the next day and are not sore, then increase the weight load. Generally the percentage of decrease or increase is 10-20% of the current weight so as to gradually
build or decrease your weight load.
For the hard gainers utilize the 4 sets per exercise with repetitions of 10, 8, 6, 4, respectively. Steadily increase the weight load with each set.
If you do not experience muscle fatigue by last repetition of set 3, you need to add more weight. Pay particular attention to muscle fatigue on the last two sets.
The Push, Pull, Legs technique is based on focusing efforts on either pushing away from the center of your body, or Pulling toward your center.
Day one:
To utilize this technique you perform Push exercises.
Day two:
Alternate to Pull exercises.
Day three:
Work the legs and the abdominals.
This technique is most effective when two cycles of Push, Pull, Legs are completed each week. That is, six workout days, at 60 minutes a session, and one day of rest.
Examples of Push Exercises:
- Bench Press, Incline Bench Press, Parallel Bar Dips
- Triceps, Press down, Dumbbell Triceps Extension
- Press Behind Neck, Seated Dumbbell Press
Examples of Pull Exercises:
- Chin Up, Front Lat Pull Down, Low Pulley Rows
- Barbell Shrugs
- Barbell Curl, Incline Dumbbell Curls, Concentration Curls
Examples of Leg and Abdominal exercises:
- Squats, Leg Curls, Thigh Extensions
- Ab Crunches, Hanging Leg Raise
- Standing Calf Raise, Seated Calf Raise
When you start the program utilize light weights and focus on technique. Ensure that every exercise is proper. Slowly increase the weight lifted as you become more familiar with the Push, Pull, Legs technique. To ensure you are utilizing the correct weight load for your fitness level, consider the following: when you wake up the next day, you should be slightly sore. If your muscles are sore throughout the day, your weight load needs to be decreased. If you wake up the next day and are not sore, then increase the weight load. Generally the percentage of decrease or increase is 10-20% of the current weight so as to gradually
build or decrease your weight load.
For the hard gainers utilize the 4 sets per exercise with repetitions of 10, 8, 6, 4, respectively. Steadily increase the weight load with each set.
If you do not experience muscle fatigue by last repetition of set 3, you need to add more weight. Pay particular attention to muscle fatigue on the last two sets.
