October Newsletter
Pull
Weights
Core
Abs
The PUSH PULL PRINCIPLE
Push/Pull Weight Training Program:
Each primary muscle group is considered to be either a push muscle group or a pull muscle gro
Benefits of Push-Pull Strength Training Routine:
You will be able to do shorter workouts, which may fit into a busy schedule with a bit more ease
Push-Pull Exercise is a way to maximize your workouts as well as your rest periods, which are essential for building bigger muscles
You can work out more often without overtraining
Day One:
A Push Upper Body Workout Means:
1.) You will be pushing the weights away from your body
2.) You will focus on the quads, outer thighs, chest, shoulders, and triceps
Upper Body Push Exercises Can Include:
- Dips
- Front Raises
- Scull Crushers
- Chest Presses
- Chest flies
- Overhead presses
- Lateral raises
- Bent arm lateral raises
- Pushups
- Triceps Extensions
- You can do these exercises with resistance bands or with a cable pulley system
Day Two:
A Push Lower Body Workout Means:
1.) You are pulling the weight towards your body
2.) You will focus on the butt, hamstrings, back and biceps
Upper Body Pull Exercises
- One arm rows
- Barbell rows
- Double arm rows
- Barbell high rows
- Dumbell pullovers
- Seated rows with bands
- Lat pulls with a resistance band
- Back extensions
- Seated alternating rows
- Renegade rows
- Bicep curls
- Hammer curls
- Reverse curls
- Barbell curls
- Incline curls
- Concentration curls
- Preacher curls
Benefits of Working Out More Frequently
- Increase your calorie burn (the calories your body burns after your workout to get back to normal is called your afterburn)
Enjoy Workouts With More Variety and Greater Variety
Split Your Lower Body Into
A Push-Pull Routine
Work the quads one day
Work the glutes and hamstrings on another day
Avoid Hitting A Plateau Because That Can Stall Your Weight Loss
Remember To Change Up You Workouts Every 6 to 12 Weeks
Go To A Pyramid Workout For A Change-Up
Or A Lean Legs Pyramid Workout
Heather Morris
“When I’m working 16-hour days and I can’t work out, I get angry very easily. It’s because I’m missing all those good endorphins. For me, exercise equals happiness.”
Michael Jordan
“If you’re trying to achieve, there will be roadblocks. I’ve had them; everybody has had them. But obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.”
Lea Michele
“Working out for me is something I do when I feel like it. But it’s really about feeling good and taking care of my body rather than having to fit into any sort of model or anything like that. I try to eat well, and everything I do is really just to make me feel my best.”
