Putting it All Together – Push Pull Compound Training Program
By creating a training program that alternates between pushing and pulling exercises, trainees can keep from overloading the smaller muscle groups, such as the arm muscles, resulting in the larger muscle groups being insufficiently trained. For example, do not select two upper body pushing exercises, like the barbell bench press and the standing military press, in the same day, or the second exercise will suffer because the first pushing exercise fatigues the triceps. Instead, select a pushing exercise followed by a pulling exercise in the same session. Here is a simple workout example that will produce great results:
Day 1 Workout
- Squats, 3 sets of 8 repetitions
- Barbell Bench Press, 3 sets of 8 repetitions
- Chin-up, 3 sets of 10, or maximum
Day 2 Workout
- Deadlift, 3 sets of 8 repetitions
- Standing Military Press, 3 sets of 8 repetitions
- Bent Over Row, 3 sets of 8 repetitions
Alternate the Day 1 workout with the Day 2 workout for a total of 2 or 3 sessions per week. Each new exercise should start with a warm-up set of 10 repetitions with an easy to lift weight. Each work set should use a weight that is difficult to lift on the last repetition of the set. Rest for one minute between sets. Exercise videos can be found at Exercise Prescription on the Net.
This training program works all major muscle groups in the body over the course of two consecutive workouts and should only take 30 to 40 minutes per workout for great results in less time.