Day 1 – Push. Bench press (flat bench/ barbell or dumbbell): do it with either a barbell or a pair of dumbbells.Engage your core before you lift the weight off the rack. Overhead press (barbell Two of the most common training split routines are Push/Pull/Legs (PPL) and body part (BP) split. In PPL split routines, lifters hit the gym three or more times per week. The first session (“push day”) is traditionally dedicated to upper body pushing exercises (e.g. overhead press, triceps extensions, or dips).
Arms respond well to frequency. On the day after push day (pull), finish off with a few sets of triceps, even drop sets if you are short on time. On the day after pull day (legs) finish off with a few sets of biceps. It’s a little extra effort but doubles your arm frequency and goes a long way.
1. High Pull x 8-12 reps. Stand tall with your dumbbells at your waist, in front of your body. (A) Keeping your core tight hinge forward slightly before explosively standing back upright and
A 6-day push pull legs split allows for a good muscle group focus per workout. Muscle groups are always well-recovered for each workout. 2x per week frequency is in line with evidence-based recommendations, and lets most people get a good amount of training volume per muscle group. Simple and easy to follow.
. 574014802443630757198
