A Push / Pull / Legs training plan
There are several ways to divide the training plan, and yes, there is life beyond the chest and bicep at second.
One of these alternatives is the Push/Pull/Legs routine, which literally means, Push/Pull/Legs.
This means that you will organize your training plan in the same way: Push training, pull training and leg training.
This training method should be performed at least three times a week, and can be done up to six times a week, thus training every muscle twice.
Do not stay.
Push training usually consists of chest, shoulders and triceps.
Pull training is based on the back and biceps.
And finally, leg training, which is based on… legs.
remember when you do barbell bench press, you push the bar up.
when do you do military press, you also push the bar.
when do you do dead weight, you have to pull the bar off the ground.
Curl with dumbbells for biceps? You have to pull the dumbbells up.
This is an interesting method to work on, as when you do flat bench presses for example, you are also working your triceps and shoulders.
Rowing with bar? You're significantly working your biceps.
As for the abdominal training, it includes the leg day.
Here is an example training with the Push-Pull-Legs method in practice.
Training A - Push
- Flat bench press
- Inclined dumbbell press
- Shoulder press with bar
- Tricep with forehead barbell
Training B - Pull
Workout C - Legs
Is this the only way you can use this method?
No, this is just an example routine, which you can very well adapt with Exercises that you think is most appropriate, and turn the volume up or down.
Uses about 3 to 4 sets per exercise and between 6 to 10 repetitions, always depending on your goal, and the number of times you intend to train per week.
If you want to train cardio, always put it at the end and never at the beginning, so as not to jeopardize your weight training routine.
One of the great advantages of this training is the ease with which it allows you to train each muscle more than once a week, although it is not mandatory.
Furthermore, if you choose to train for example six times a week, you can separate the training into ABCDEF, training each muscle twice a week, but with different exercises.
And don't forget, a good workout should always be accompanied by a good nutrition.