If you’re looking for a more systematic approach to strength-training, consider implementing pull and push workouts into your routine. Dividing your workouts between push and pull days is an excellent, straightforward way to create a fitness plan that allows you to vary your movements, optimize your training time and help avoid injury.  

A typical pull-day workout consists of full-body exercises that utilize a pulling motion and engages a variety of muscle groups.  

BARBELL DEADLIFTS - 3 SETS OF 8-10 REPS

  • Begin standing with your feet shoulder-width apart with your mid-foot under the barbell 
  • Bend over and grab the bar with a shoulder-width grip and bend your knees until your shins touch the bar 
  • Lift your chest up and straighten your lower back 
  • Take a deep breath and stand up with the weight, pausing at the top of the movement 

BARBELL UPRIGHT ROWS - 3 SETS OF 8-10 REPS

  • Begin with your feet shoulder-width apart and grasp the barbell, allowing it to hang in front of you at the length of your arms, your palms should be facing your body
  • Keeping your back straight and your chest up, lift the barbell straight up toward your chin
  • Your arms should go no higher than parallel with your shoulders
  • Pause at the top of the movement and slowly lower the barbell to the starting position for one rep 

INCLINE DUMBELL ROWS - 3 SETS OF 8-10 REPS

  • Begin sitting on an incline bench with your chest leaning forward so you are fully supported by the back of the bench
  • Grab a set of dumbbells with both hands and rotate your hands until your palms are facing one another
  • Retract your shoulder blades as your elbows bend towards the ceiling and the dumbbells lift to almost chest height
  • Pause briefly before releasing the dumbbells in a controlled manner for one rep

REVERSE GRIP BICEP CURLS - 2 SETS OF 8-12 REPS

  • Begin with your back straight, shoulders back, chest lifted and feet shoulder-width apart 
  • Grip an EZ barbell with your palms facing down (pronated grip) 
  • Engage the movement by bending your elbows to lift the weight toward your shoulders 
  • Lift the barbell until you feel a complete bicep contraction, elbows still beside the rib cage 
  • Slowly lower the weight back down to the starting position for one rep 

OVERHEAD TRICEP EXTENSIONS - 2 SETS OF 8-12 REPS

  • Begin standing with your feet shoulder-width apart and slowly lift the dumbbell overhead 
  • Create a diamond shape with your hands and grasp the dumbbell with your palms facing upward 
  • With your elbows tucked in and your arms close to your head, slowly lower the weight until your elbows and forearms make a 90-degree angle
  • Using your triceps, drive the dumbbell upwards to the starting position for one rep 

ANGELS & DEVILS - 2 SETS OF 10-15 REPS

  • Begin lying flat on a gym mat, face down  
  • Contract your glutes and your lower back as you lift both arms and legs off the ground simultaneously 
  • Aim to contract strong enough to clear your thighs off the ground 
  • From this position, perform an arc motion with your arms while flipping your hands to a palms up position as they move closer to your glutes 
  • Pause briefly before reversing direction to move your arms back to the starting position for one rep