If you ever find yourself at the gym without an inkling as to what exactly you want to tackle, you’re not alone.
Doing the same arm, leg, core, or total-body workout every week can be mentally unstimulating, and after a while may not provide you with the gains you’re looking for. This doubly applies if you’re doing the exercises in the same order, and with the same amount of weight.
One approach that is often overlooked involves push-pull workouts, which could be applied in a few different ways. Some like to do all push exercises on one day, and then pull on another. In the workout shown here, we’ve treated it a little differently, alternating push exercises with pull exercises, so that one facet of your musculature can rest while the other works.
Follow this workout two to three times per week, leaving at least one day of rest in between, to help not only with your functional fitness but to also prevent overuse injuries.
Your Push-Pull Routine
How to do it
Do the exercises in order, performing three sets of eight to 12 reps of each (you should be struggling to get the last rep out, but still able to do the exercise with good form) and resting 30 to 60 seconds between sets.
Equipment Needed
Barbell, bench
In This Order
1. Back Squat
2. Romanian Deadlift
3. Good Morning
4. Barbell Row
5. Chest Press
6. Biceps Curl
7. Skull Crusher
1. Back Squat
Stand with your feet wider than shoulder-width apart, holding a barbell across your upper back. Inhale as you bend your knees and push your glutes behind you, until your thighs are parallel to the floor. Exhale as you extend your legs to stand.
2. Romanian Deadlift
Stand with your feet shoulder-width apart, holding a barbell with an overhand grip. Hinge forward from your hips, maintaining a straight back, to lower the barbell toward the ground. Slowly reverse the motion to stand.
3. Good Morning
Hold a barbell across your upper back. (Try using a lighter weight than what you used for the first two exercises.) Keeping a slight bend in your knees, inhale as you lean forward from the hips. Pause for one count, then exhale as you reverse to standing.
4. Barbell Row
Hold a barbell in front of your thighs using an underhand (palms facing forward) grip. Lean forward until your torso is about 45 degrees to the ground. Exhale as you pull the barbell up toward your navel, keeping your elbows tight to your sides, then inhale as you extend your arms to return to the start.
5. Chest Press
Lie face-up on a bench, holding a barbell with an overhand grip. Exhale sharply as you press the bar upward until your arms are straight. Pause, then slowly lower back to the start, inhaling as you move.
6. Biceps Curl
Stand tall with your feet hip-width apart. Grab a barbell with both hands using an underhand grip (palms facing forward). Keep your chest lifted and core strong as you bend at the elbows to draw the bar toward your shoulders. Pause, then slowly extend your arms.
7. Skull Crusher
Lie on your back on a bench, holding a barbell with an overhand grip above your chest; your wrists should be stacked above your elbows and shoulders. Slowly bend your elbows to lower the bar toward your forehead. Pause for one count, then straighten your arms to return to the start.
Workout and text by Rachel Debling, Editor-In-Chief
Demonstrated by Kelly Pereira
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
