What do I mean by push, pull and legs?
Each of these represents a class of movements.
The set constitutes my recommended training split.
PUSH (over-trained)
Movement that works weight away from your body.
Primary: bench press, shoulder press and dips.
Secondary: Pec fly, lateral raise and front raise.
Avoid shoulder injuries by using good form and reasonable load.
PULL (under-trained)
Movement that works weight towards your body.
Primary: rows, pull ups, chin-ups and shrugs.
Secondary: Reverse fly and curls.
If you’re using free weights, as you should, you don’t need to do shrugs.
LEGS (most important, under-trained)
Movement predominantly driven by legs or hip.
Primary: squat, lunge and dead lift.
Secondary: Leg press, hamstring curl and leg extension.
Tertiary: Adductor machine, abductor machine, calf raises and cardio.
Keep in mind, the dead lift is also a lower back pulling movement.
What about biceps, trips, abs and cardio?
More on this in my next post! =)
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