Push–pull workout

Push–pull is a method of arranging a weight training routine so that exercises alternate between push motions and pull motions.^[1]

Push–pull supersets

A push–pull superset is two complementary segments (one pull/one push) done back-to-back. An example is bench press (push) / bent-over row (pull).

Push days/pull days

Another push–pull technique is to arrange workout routines so that one day involves only push exercises, and an alternate day only pull exercises. An example is

Push day

• Bench press
• Squat (exercise)
• Leg press
• Shoulder press
• Dips (exercise)
• Calf raise

Pull day

• Deadlift
• Bent-over row
• Upright row
• Shoulder shrug
• Pull-ups
• Biceps Curl

References

1. ^ Frontera, Walter R.; Slovik, David M.; Dawson, David Michael (2006), Exercise in Rehabilitation Medicine, Human Kinetics, 2006, p. 350, ISBN 9780736055413, http://books.google.com/books?id=VE8UJZrp6NIC&pg=PA350&dq=%22push-pull+workout%22&ei=XWX7SsD_FaDAzQSSu-GtBw#v=onepage&q=%22push-pull%20workout%22&f=false