The Push Pull legs split

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The second type of 2 day split is the Push/Pull + legs split. With this workout, the body is split into pushing muscles (chest, shoulders, triceps) and pulling muscles (back, biceps). Legs are trained with pulling muscles to keep the workouts approximately the same length. Sample workouts appear in tables 6 and 7.

Table 6: Sample pushing workout + abs

Exercise

Sets

Reps

Rest

Bench press*

4

6-8

90"

Incline bench press

2

10-12

60"

Shoulder press

3

10-12

90"

Triceps pushdown

2

12-15

60"

Reverse crunches

3

15-20

60"

Crunch

2

15-20

60"

* Perform 1-3 warmup sets prior to these exercises.

Table 7: Sample pulling workout + legs

Exercise

Sets

Reps

Rest

Leg press/squat*

4

6-8

120"

Leg curl

4

6-8

90"

Calf raise

2

15-20

90"

Cable row*

4

6-8

60"

Pulldown to front

2

8-10

60"

Barbell curl

2

10-12

60"

Back extension

2

12-15

60"

* Perform 1-3 warmup sets prior to these exercises.

The Upper/Lower split can be sequenced in the same way as the Push/Pull split, outlined in table 6 above.

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