Be sure to split your shoulder movements between Push and Pull day, as each head can be isolated using different movements. shoulders, arms, chest, legs, back), this routine allows you to target each muscle group more frequently. Rather than splitting your training days into individual muscle groups (e.g. I would recommend a 5-minute row prior to each session as a warm-up accompanied by some dynamic warm-up movements, and a 5-minute cycle as a cool-down followed by static stretches.
FACE PULLS WITH ROPE FULL
This brings the full session time to 48 minutes excluding a warm-up and cool-down.
Every set should take 45 seconds to 1 minute to perform, and a rest period of the same time should be taken between each set and exercise.
Biceps Curl (Rope – Cable) SUPER SET W/ Biceps Curl (Barbell)ģ Sets of Each (Total Sets 24) Whole Session TimeĮach of the above training routines consists of 24 sets. Full Push Day Two (Example)Ĥ Sets of Each (Total Sets 24) Full Pull Day Two (Example) However, in order to keep the volume up and make use of the rest of the exercises mentioned previously, I have created a second Push and Pull day which can be used in conjunction with the above. Uni-Lateral Horizontal Plate Loaded RowĮach of the heads of the deltoids will be targeted by using the above 2 training plans for Push and Pull day. The beauty of rotating Push/Pull/Legs twice per week is that you are able to target each muscle group twice every week and therefore you have the opportunity to utilise a variety of exercises.Ĥ Sets of Each (Total Sets 24) Full Pull Day One (Example) Rear Deltoid Fly (Stack & Pin Machine or Dumbbell)Īs there are 5 different types of shoulder exercise for both Push and Pull day, it may be worth rotating the exercises between your sessions. 
Shoulder accessory movements are important for targeting the lateral and rear delts.Įxercises you should definitely consider within your pull day include:
Incline Chest Press (Plate Loaded or Stack & Pin). To target the anterior (front) deltoids effectively it’s important to perform vertical/incline pressing movements.Įxercises you should definitely consider within your push day include: Pull Day – Low/Medial Rows (Horizontal), High-Rows (Vertical), Shoulder Accessories (Lateral/Front Raises & Transverse Abduction for Rear Deltoids), as well as Bicep Curls. Push Day – Chest Presses (Horizontal), Chest Flys, Shoulder Presses (Vertical) and Triceps Extension/Press Movements. The third day is solely lower body movements. This routine splits the upper body by posterior and anterior chain, in order to separate the movements that require pushing/pressing movements and pulling/raising movements. Splitting your training into a Push/Pull/Legs routine has become popular over recent years, as it’s possible to train each muscle group twice per week when training 6 days per week and taking one off-day, and also allows for 48 hours rest between performing the same exercises to promote recovery. This means that in order to effectively target the whole of the deltoids, movements must be performed which require each head to contract and relax. The deltoids are made up of 3 heads: the anterior (front) lateral (middle) and posterior (rear). Below you’ll find an easy-to-follow list of push and pull exercises you can incorporate into your workout routine starting off with the basics. Looking for ways to improve your push and pull workout? In this quick guide, we’ll go through the steps you can follow to work on your push-pull split.
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