Workout A: Pull
Workout B: Push
Workout C: Legs
- Italicized exercises are optional.
- Generally, choose basic
exercises when possible.
- Choose an auxiliary
exercise if a second exercise for the same muscle group
- A glute
exercise may be substituted for a quadriceps or hamstrings exercise.
- If a strict push-pull protocol is desired, Wrist and Neck
Flexors may be exercised with pull workout and Wrist and Neck
Extensors may be exercised with push workout.
- Hip Flexors, Abdominal, and Obliques may be exercised with
- If performing lateral raise (isolated movement), move side
delts to push workout (after front delts or triceps) to decrease
overuse of supraspinatus.
- If performing upright row (compound movement), exercise side
delts on pull workout (as outlined) to decrease overuse of elbow flexors.
- Also see complementary
pairing of exercises involving low back.