Workout A: Pull
Workout B: Push
Workout C: Thighs
- 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.
- Neck Extensors & Flexors may be exercised with another
- 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.