Push and Pull

A.) Here's a great push/pull split. Combined with good nutrition, protein etc. it delivered exceptional gains to me, and at 40 that's saying a lot. It's easy and fast enough to do within an hour (I did it over lunch), and because of the way it works you can put 2 workouts on consecutive days without running into recovery problems if your week gets tough. It's also a lot more balanced than an upper/lower split (IMO). It's an intermediate-level workout, so only start it after you have a good base. I made a few substitutions on the non-essential exercises, it's easy to tailor when you get the idea of it. Good luck. Yeah. Try a push-pull split, working out three times a week.

Monday 1: Chest, Shoulders, Tris

Bench Press

Incline Bench

Military Press

Lateral Raises

Dips

Skullcrushers

Weighted Crunches

Wednesday 1: Legs, Back, Bis

Squats

Deadlifts

Calf Raises

Bent Rows

Pull-ups

Barbell Curls

Incline Curls

Hanging Leg Raises

Friday 1: Repeat Monday 1

Monday 2: Repeat Wednesday 1

Wednesday 2: Repeat Monday 1

Friday 2: Repeat Wednesday 1

Hope this helps, and keep up the hard work.
"Like all exercise plans, check with your doctor first, before starting any exercise plans"

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