If you only have a flat bench, replace incline fly with flat fly on push day. Pull-up Bar: Every gym should have at least some place to do pull-ups. If you are working out at home buy a simple door-mounted bar. The Routine. There are three separate workout days as follows: Push. Chest Press. Incline Fly. Arnold Press. Overhead Tricep Extension

Keeping a straight line from the shoulders through to the ankles, push off the ground. Breathe out as you push up, and pull the tummy in strong. Give an extra push at the top to engage the serratus before slowly lowering down. Benefits: Can be done anywhere, closed-chain movement, strengthens serratus anterior.

Lie facedown on the pad, pressing your torso into the bench, and allow your arms to hang straight down on either side, palms forward. Move: Drive your elbows up and back, squeezing your shoulder blades together as you pull the weights up. Pause a moment at the top and squeeze before slowly lowering to the start.

Reddit PPL Program Overview. It combines three workouts: a push workout, a pull workout, and a legs workout – run twice each week. That’s six days per week. This allows for high workout frequency and a full body split workout while still allowing each muscle group adequate recovery time. Deadlift 1x per week.

^{Training Split for 6-Day Routine. The first round of workouts (first 3 days) you’ll be going heavy. In the last 3 days of the week, you’ll be doing higher reps. So your schedule will look like the below…. Monday: Heavy Push. Tuesday: Heavy Pull. Wednesday: Heavy Legs. Thursday: Light Push. Friday: Light Pull.}

Hold a barbell with an underhand, shoulder-width grip. Stand with your feet shoulder to hip-width apart, knees slightly flexed for balance. Pull your shoulders down and back and brace your core. Keeping your upper arms close to your sides, bend your elbows and curl the bar up to your shoulders.

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push or pull workout first