Looking for a WEIGHTLIFTING PROGRAM to build some solid MUSCLE MASS!
Try our featured PUSH/PULL program by pro-bodybuilder Morris Mendez!
Weightlifting Program - The PUSH-PULL RoutineBy Morris Mendez, Professional Competitive BodybuilderAuthor of Maximum Muscle Mass
Another great workout cycle you can use for making your muscles bigger is the push-pull routine. This workout routine is about performing exercises that have pushing movements in one workout session and pulling movements on another day.
The basic concept is to focus all your energy on either pushing or pulling and give the worked muscles time off while you focus on the next workout.
Here is the workout.
------Weightlifting Routine - PUSH SECTION------
|Low incline-bench presses||3 to 4 ||6 to 12|
|Peck-dek machine||3 ||6 to 12|
|Heavy dumbbell presses||3 to 4 ||6 to 12|
|Cable lateral raises||3 ||6 to 12|
|Cable pressdowns||2 to 3 ||12 to 15|
|Triceps bench presses||2 to 3 ||6 to 12|
|Squats||2 ||10 to 20|
|Standing calf raises||2 to 3 ||10 to 12|
Perform the push section, rest a couple of days, and then perform the pull section.
------Weightlifting Routine - PULL SECTION------
|Chinups||3 to 4 ||to failure|
|One-arm T-bar rows||3 ||6 to 12|
|Heavy barbell curls||3 to 4 ||6 to 12|
|Reverse curls||3 ||6 to 12|
|Stiff-leg deadlifts||2 to 3 ||12 to 15|
As with all types of training, make sure you are getting enough high quality protein and plenty of rest between your workouts.
About the Author
Morris Mendez is the author of a revolutionary new training protocol called Maximum Muscle Mass.
He shares the secrets that took him to professional level as a natural drug free bodybuilder.
What he shares with you will turn the muscle building tables in your favor.
Learn more about the Maximum Muscle Mass Program.
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