Pulling and pushing exercises

[anthrax]

What do you think is best :

Doing pulling and pushing exercises on different days

- or -

Doing pulling and pushing exercises the same day, Alternating them in the same WO

 

[InTraining]

I don't really think there is a "best" for example I have grouped them a lot of ways....here's a couple examples

Chest
Shoulder
Tri

Back Bi

or
Chest
Shoulder
Tri
Back Width
Back Thickness

 

[Carmen]

Here's a decent 2 day push/pull routine:

Push/Pull Workout Routine

This is a general workout plan. It can be used for building strength or muscle.

Pull (legs, back, biceps, & calves)
1. Squats (and/or Deadlifts)
2. Pull ups (or Lat pull downs) [optional]
3. Bent over rows (or cable rows)
4. Barbell curls
5. Calf raises [optional]
6. Side bends

Push (chest, shoulders, triceps)
1. Bench press
2. Shoulder press
3. Incline dumbbell bench press [optional]
4. Skull crushers (or maybe dips)
5. Crunches or sit ups

Here is a schedule for doing 3 workouts per week doing each workout an average of
1.5 times per week.

Week 1, Week 2,
Mon:, Pull, Push,
Wed:, Push, Pull,
Fri:, Pull, Push,

Here is a schedule for 4 workouts per week doing each workout twice a week.

Mon: Pull
Tue: Push
Thur: Pull
Fri: Push

Do both squats and deadlifts or alternate them in pull workouts for more recovery
time. Going lighter on one lift and regular on the other lift is another option.

Here is an reduced schedule with 4 workouts per week.

Mon: (pull) Squats, Bent over rows, Barbell curls, & Calf raises.
Tue: (push) Bench press, Incline DB bench press, Skull crushers, & Crunches
Wed: agility and/or cardio day (or an off day)
Thur: (pull) Deadlifts, Pull ups, Barbell curls, & Calf raises.
Fri: (push) Bench press, Shoulder press, Dips, & Leg raises

 

[anthrax]

Thanks a lot Sugarplum !

You must spread some Karma around before giving it to Sugarplum again.

 

[bignate73]

i like to do them both. i try to push and pull in the same plane if you get my drift.

bench, row
sh press, pullup/pulldown