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Push Pull Workout Routine for Mass

The push-pull approach is one of the best and can readily be applied to target muscle mass. It is simple in concept and simple to perform. Here is a push pull version that packs on mass.

Push Workout
Dynamic warm up
Squats – 4 x 8 , super heavy
Leg press - 2 x 12
4 minute rest
Military press - 3 x 7
Bench Press - 3 x 9
Wide Dips – 3 x as many reps as possible
Dumbbell Lateral raise – 3 x 8
Rest 4 minutes
Standing Calf Raise – 3 x 9

Pull Workout
Dynamic Warm Up
Stiff leg deadlift – 2 x 12
Leg Curls - 2 x 12
Rest 4 minutes
Regular Deadlift – 3 x 6, super heavy
Bent Row - 3 x 7, heavy
Chin up, weighted 3 x as many reps as possible
Barbell Curl - 3 x 7
Rest 4 minutes
Abdominal 1/2 crunches, weighted 2 x 12

This workout will give your muscles a strong shot of stimulation. And add to that stimulation with a strong post workout protein drink for maximum nutrient uptake.

Protein Drink
20 ounces of whole milk
cup of berry yogurt
Scoop of brewer’s yeast
2 tablespoons of honey
banana
a few ice cubes

Blend this up and have a tasty boost to muscle growth.

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