Push / Pull

Another routine that might work for you is to exercise muscle groups that require the same movement (push / pull) in one workout to completely exhaust the muscle, thus making sure you’ve completely annihilated the group and forced muscle growth. This is the opposite philosophy of exercising opposing muscle groups.

For example, you would do all push exercises in one workout, such as back and biceps and all pull exercises in another workout, such chest and triceps. Try this sample push / pull workout with a weighted vest or tools like the perfect push up:

Sample workout

  • Monday: Back and Bicep
  • Tuesday: Rest
  • Wednesday: Legs
  • Thursday: Rest
  • Friday: Chest and Triceps
  • Saturday: Cardio
  • Sunday: Yoga/Stretch