Hypertrophy Workout 1: Push/Pull
Bodybuilding is probably the most popular form of exercise used by the majority of young men in this country when they start working out. I would like to share some of my insights over the years for those of you just starting out or for those of you still looking to learn.
The Push/Pull workouts is one of my favorite adaptations of the bodybuilding world. Specifically because it uses the principle of "antagonistic training", or training opposing muscle groups back to back within the same workout. So for every pulling exercise we will have a pushing one as well.
Also I like to perform my pulling motions first, so as to warm up and set the back muscles for the push exercise, which is not required the other way around. This allows for much better control in the pushing exercises limiting the risk of injury to the shoulder or rotator cuff.
Warm up: Band pull aparts x 10, push ups x 10, plank 20 sec hold. Repeat 2 or 3 times
Wide Grip Lat Pulldowns 3 x 20,15,10 (increase wgt each set)
Kneeling 1 Arm Cable Crossover 3 x 20,15,10 (increase wgt each set)
Barbell Bentover Rows 4 x 12
Barbell Reverse Grip Bench Press 4 x 12
Rev. DB Flyes 3 x 15
Incline DB Flyes 3 x 15
Chin ups 3 x 10
Diamond Push ups 3 x 10
Please let me know if you have any questions.