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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 9Pull 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 12This 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 cubesBlend this up and have a tasty boost to muscle growth.
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Disclaimer: The information presented is intended to be used for educational purposes only. The statements made have not been evaluated by the Food and Drug Administration (U.S.). Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.
