– Standing Calf Raise 4 sets of 10-15 reps, In Part 2 – The PULL Workout we’re going to do: I recommend mixing up a protein shake in a shaker bottle or large thermos and sipping while at work. It is always recommended to you please warm up properly before starting any workout. You could swap out the stiff leg deadlifts for regular deadlifts. It will give you what I like to call that 3-D look (looking huge from all angles!). The higher-rep targets allow you to build more detail into the workout—and into your physique. Push-Pull workouts help to prevent these problems by grouping all the muscles involved in pushing (chest, triceps, quads, front and side delts) and all the muscles involved in pulling (back, biceps, rear delts, traps, forearms, hamstrings) together in their own workouts. Hi Lee Below is the sample workout you can follow. for example, i would be doing this program monday, tuesday, thursday and friday and on wednesday some cardio, would you say it would be a good idea to do some rear delt / lower back light work to keep your physique looking well rounded, thanks. Not good. Quickly read through our step-by-step directions to ensure you're doing each Use My Special Discount Count Code to Get Superhuman! Then before you leave for the gym, eat a piece of fruit (i.e. – Tricep Push Downs 4 sets of 8-10 reps Save my name, email, and website in this browser for the next time I comment. Let’s discuss more in-depth about this routine, and you will know which exercise you will perform and how many sets and reps you will do on the targeted muscle group. My question for the push pull programs for each of the days are: For example, our first hamstring workout of the week might consist of Romanian deadlifts while the second might consist of lying leg curls. Biceps are secondary, and you’ll end each workout with 1 exercise for rear delts or traps. You can gain strength and muscle if you are a newbie. – Squats 4 sets of 8-10 reps But don't forget that frequency and volume are inversely related. This will compliment that heavy pull day you had a few days ago. I also find that pumping blood into your muscles before jumping into those heavy working sets is best for hypertrophy and building your muscles. Romanian Deadlift: 2 sets of 6 and one all-out heavy double rest/pause set, Pronated Lat Pulldown or Pull-Up: 2 sets of 6 and one all-out heavy double rest/pause set, Bent-Over Lateral: 2 sets of 8 and one 6-8-10 drop set, Standing Barbell Curl: 2 sets of 6 and one all-out heavy double rest/pause set, Front Squat: 2 sets of 6 and one all-out heavy double rest/pause set, Bench Press: 2 sets of 6 and one all-out heavy double rest/pause set, Dumbbell Lateral Raise: 2 sets of 6 and one 6-8-10 drop set, Lying Dumbbell Triceps Extension: 2 sets of 6 and one maximum mTor activation set, Lying Leg Curl: 2 sets of 6 and one 6-8-10 drop set, Straight-Arm Pulldown or Dumbbell Pullover: 2 sets of 6 and one maximum mTor activation set, Pronated Chest-Supported Row: 2 sets of 8 and one all-out heavy double rest/pause set, Preacher Curl: 2 sets of 6 and one maximum mTor activation set, Leg Extension: 2 sets of 6 and one 6-8-10 drop set, Pec Deck or Cable Crossover: 2 sets of 6 and one maximum mTor activation set, Military Press or Dumbbell Shoulder Press: 2 sets of 6 and one all-out heavy double rest/pause set, Close-Grip Decline Bench Press or Dip: 2 sets of 6 and one all-out heavy double rest/pause set, Glute Ham Raise or Reverse Hyper: 2 sets of 6 and one maximum mTor activation set, Supinated Lat Pulldown: 2 sets of 6 and one 6-8-10 drop set, Neutral-Grip Cable Seated Row: 2 sets of 6 and one maximum mTor activation set, Dumbbell Hammer Curl: 2 sets of 6 and one 6-8-10 drop set, Hack Squat Machine or Leg Press: 2 sets of 6 and one maximum mTor activation set, Incline Bench Press or Incline Dumbbell Press: 2 sets of 6 and one 6-8-10 drop set, Dumbbell Front Raise on Incline Bench: 2 sets of 6 and one maximum mTor activation set, Rope Triceps Extension: 2 sets of 6 and one 6-8-10 drop set.