30 Best A Push Pull Super Sets Images Workout Routine Workout However, in order to optimize your training and balance fatigue, studies have shown that training a muscle group twice a week produces the greatest results2. ideally, your workout plan will represent this by training each muscle with 2 3 days of rest in between. 3. utilize the entire rep spectrum. Set an incline bench to about 30–45 degrees. lie back on the bench with a dumbbell in each hand, positioned just outside your shoulders. press the dumbbells up toward the ceiling, fully extending your arms. lower the weights back down to the starting position, keeping control throughout the movement. 3.
30 A Push Pull Super Sets Ideas Workout Routine Fitness Bo Day 2: pull – hypertrophy. day 3: rest. day 4: push – hypertrophy. day 5: rest. day 6: pull – strength. day 7: rest. the above is the ideal combination of training and rest days, but you can switch days around to fit your schedule if necessary. strength and muscle mass go hand in hand. 4 day push pull split. with the standard version of the 4 day routine, you do the push workout on monday, the pull workout on tuesday, then have a rest day. on thursday it’s back to the push workout, with the second pull workout of the week on friday. then you have the weekend off. each muscle group is trained directly twice a week. Here are 10 push pull superset ideas to incorporate into your workout routine: 1. bench press and bent over rows. the bench press is a compound exercise that targets the pectoral muscles, deltoids, and triceps. maintain a controlled motion, keeping your feet flat on the floor and your back pressed against the bench. That’s 4 times per muscle group every 3 weeks, but obviously not as good as the 6 times that a 4 day upper lower split would allow. the only other option would be to lift every day m f (5 workouts per muscle group 3 weeks) but that doesn’t seem like enough rest: monday: push. tuesday: legs core. wednesday: pull.
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