WHO?
Beginners as well as advanced gym goers
WHAT IS IT?
The push/pull/legs split is a very simple training routine that allows you to train your who in three parts on different days.
Push- Chest/Shoulders/Triceps
Pull- Back/Biceps/Traps
Legs- Quads/Hamstrings/Calves (Core can also be trained on Leg day)
WHY?
The push/pull/legs split is very efficient. During your workout, you are training must groups that work together.
FOR EXAMPLE-
Bench press uses your chest as well as your shoulders and triceps to help. (Push)
Pull ups use your back as well as your biceps to help. (Pull)
Squats use your quads, hamstrings & calves. (Legs)
Training muscles groups that don't overlap enables you to rest muscles that you have worked (Push) while still being able to work hard in the gym in the following session (Pull). This allows a great training frequency. You can typically train all muscle groups twice a week with each muscle group having plenty of recovery.
This split means you are able to really break down the muscle groups with different variations of exercises without having to spend hours in the gym. (Approx. 1 hour in the gym is plenty).
PUSH/PULL/LEGS WORKOUT SAMPLES
ENSURE YOU COMPLETE AN ADEQUATE WARM UP BEFORE STARTING THESE WORKOUT SAMPLES. THE REP AND SET RANGE SHOWN TARGET THE GOAL OF MUSCLE GROWTH. IF YOUR GOALS ARE NOT MUSCLE GROWTH, REP AND SET RANGES MAY NEED TO BE ALTERED.
WE RECOMMEND USING A VARIETY OF EQUIPMENT ON EXERCISES THAT ALLOW VARIATIONS SUCH AS; CABLES, DUMBBELLS, BAR.
Let us know how you get on!
help@xtra-reps.co.uk