Push–pull is a method of arranging a weight training routine so that exercises alternate between push motions and pull motions.
Push–pull supersets[]
A Push-Pull superset is two complementary segments (one pull/one push) done back-to-back. An example is bench press (push) / bent-over row (pull).
Push days/pull days[]
Another push–pull technique is to arrange workout routines so that one day involves only push exercises, and an alternate day only pull exercises. An example is
Push Day
- Bench press
- Squat (exercise)
- Leg press
- Shoulder press
- Lying Triceps Extensions
- Calf raise
Pull Day
- Deadlift
- Bent-over row
- Upright row
- Shoulder shrug
- Leg curl
- Biceps Curl