4 Days Push Pull Workout PDF

Push exercises, such as bench presses, chest flies, and shoulder presses, work the front of your body; pull exercises, such as bicep curls, triceps extensions, and seated rows work the back of your body.

The push-pull workout is an effective way to train your entire upper body because it works both pushing muscles (chest) and pulling muscles (back).

Push Pull Workouts for Beginners

Push-pull workouts are a great way for beginners to get started in the gym. They are also a good way for experienced lifters to change their routine. Push-pull workouts offer variety and challenge, which is why they are so popular among fitness enthusiasts.

In this article, I'm going to share some of the best push-pull workouts for beginners with you. I will talk about what makes them beginner-friendly and how you can modify them to make them more challenging as you progress with your training.

Are Push Pull Workouts Effective?

When it comes to working out, most people believe that there is only one way to do it - and that’s with a regular cardio session. However, there are other forms of exercise that can be just as effective, if not more so. One such form of exercise is the push-pull workout.

The push-pull workout is a combination of the two most popular exercises in the world - running and lifting weights. What makes this workout so unique is that you will be alternating between pushing and pulling motions for each set. This type of intensity will help you burn calories quickly and also improve your cardiovascular fitness.

If you are looking for an intense workout that will help you lose weight or tone up your body, then the push-pull workout should definitely be on your list of exercises.

Push And Pull Workout List

PUSH WORKOUTS	PULL WORKOUTS
Dumbbell lateral shoulder raises	Cable Crunch
Dips	Deadlift
Seated dumbbell shoulder press	Face Pull
Overhead Extension	Bent-over barbell row
Incline dumbbell chest fly	Leg Raise
Leg Extension	Inverted Row
Squat	Pull up

what muscles does a pull workout work

The push-pull workout is a great way to work all of the major muscle groups in your body. You will be working your chest, shoulders, back, triceps, and biceps muscles, as well as your abdominal muscles. This type of workout is also great for burning calories, improving your cardiovascular fitness, and toning your body.

Push-Pull workout with legs

A push-pull workout is a great way to work your legs and cardiovascular fitness. Examples of these exercises are Deadlift, Squat, Lunge, and Hurdle Jump. This a great way to work your leg muscles(), as well as your cardiovascular system.

How you can modify them to make them more challenging

Push Pull Workout With Kettlebell

A push-pull workout with a kettlebell can be an effective way to target the chest, back, and shoulders. The bench press can be done with a lighter weight and a higher repetition rate to focus on muscle hypertrophy. The pull-up can be done with a heavier weight and fewer repetitions to work on strength and endurance.

Push Pull Workout With Cardio

When doing a push-pull workout, you will be combining the two exercises into one routine. This type of workout is perfect for those who want to burn more calories and improve their overall fitness level. The key to success with this type of routine is to maintain a consistent pace and make sure to vary the intensity levels. By incorporating cardio into your push-pull workout, you will increase your heart rate and help improve your endurance.

Push Pull Workout With Barbell

A push-pull workout with a barbell can help you build muscle and strength in your arms, shoulders, back, and chest. To do a push-pull workout, you'll need a set of barbells and enough weight to complete the prescribed number of reps.

Push Pull Workout With Resistance Bands

A push-pull workout with resistance bands can be a great way to get your muscles working in different ways. The push portion of the workout will involve you pushing against the resistance bands while the pull portion will involve you pulling against the resistance bands. By doing this combination, you are forcing your muscles to work in different ways and improve your overall fitness level.

Push Pull Workout With Dumbbells

A push-pull workout with dumbbells can be a great way to tone your arms, shoulders, and chest. To do a push-pull workout with dumbbells, you'll need a set of weights and enough space to complete the prescribed number of reps. Start by doing the push exercise first and then complete the pull exercise.

Is Push Pull Legs Once A Week Enough

There is no definitive answer to this question as the amount of push-pull work that is necessary to achieve desired results will vary from individual to individual. Some people may find that doing push-pull workouts once a week is enough, while others may need to do them twice per week in order to see results. Ultimately, it is up to the individual to determine what level of intensity they are comfortable with and what results they are looking for.

Push Pull Workout To Burn Fat

A push-pull workout can be a great way to burn fat. This type of workout combines the exercises of a strength and cardio workout, which will help you burn more calories. Push-pull workouts are also great for toning your muscles, as you'll be working them both in the same direction.

Push Pull Workout To Build Muscle

A push-pull workout is a great way to build muscle and improve your strength. This type of workout will work your whole body, including your legs, chest, back, and arms. Push pull workouts are also great for conditioning and toning your body.

This type of workout is also a good way to target your core muscles. Furthermore, a push-pull workout is a great way to improve your strength and build muscle.

4 DayPush Pull Workout Routine For Bodybuilding

A Push Pull Workout PDF Download Here

Day 1

Push

EXERCISE	Set	Rep	Rest
Chest, Shoulders & Triceps
Seated dumbbell shoulder press	3	50	1-2 mins
Dumbbell incline chest press	5	25	1-2 mins
Bodyweight triceps dips	1	50	N/A
Cable rope triceps pushdown	4	25	1-2 mins
Incline dumbbell chest fly	4	30	1-2 mins
Dumbbell lateral shoulder raises	3	15	1-2 mins

Day 2

Pull

Exercise	Set	Rep	Rest
Back, Traps & Biceps
Bent-over barbell row	5	25	1-2 mins
Cable pulldown	3	30	2-3 mins
Dumbbell shrugs	3	15	2-3mins
Biceps curls	1	50	N/A
Standing cable reverse fly	4	10	1-2 mins
Chin Ups (weighted)	4	15	2-3 mins

Day 3

Leg and Core

Exercise	Set	Rep	Rest
Quads, Hamstrings & Calves
Deadlift	4	10	1-2 mins
Barbell back squat	5	20	2-3 mins
Quadriceps leg extensions	5	10	2-3 mins
Seated hamstring leg curls	5	25	1-2 mins
Dumbbell standing calf raise	3	15	1-2 mins
Hanging leg raise	1	50	N/A

Day 4

Exercise	Set	Rep	Rest
Back Squat Quadriceps	4	15	1-2 mins
Deadlift/Pull-ups Leg	4	10	1-2 mins
Chin-up	4	15	1-2 mins
Seated hamstring leg curls	5	25	1-2 mins
Cable rope triceps pushdown	3	30	1-2 mins
Biceps curls	1	50	N/A

A Push Pull Workout PDF Download Here

Who Can Do The 4 Day Push Pull Workout Routine Challenge

The 4-Day Push Pull Workout Challenge can be completed by anyone who is moderately active. The routine requires two days of preparation and one day of training. Therefore, the routine can be completed within five days.

Tips and other factors to keep in mind

One important factor to keep in mind when performing a push-pull workout is to warm up properly before beginning. This will help reduce stiffness and prevent injuries.

Additionally, it is important to maintain good form throughout the workout. Pushing too hard using the arms or legs can lead to strain and pain, so be sure to use proper technique and target the right muscles. Finally, take breaks between sets to allow your muscles time to recover and prevent overtraining.

Choose a weight

that is challenging but manageable. If you find yourself struggling to complete the assigned reps, reduce the weight or increase the number of sets. Remember, it is important to gradually increase your intensity as you become stronger and more capable.

Don't skip out on nutrition and sleep

In order to get the most out of a push-pull workout, it is important to make sure that you are eating and sleeping well. Skipping out on either of these crucial areas can lead to decreased performance and increased injury risk. Make sure that you are getting enough nutrients in your diet, and get enough sleep each night so that your body can recover properly.