BearyStronkAll Challenges > Push-Pull Alternate
14
daysPush-Pull Alternate
fitness_center8 exercises
repeat3 sets
A challenge that is sure to give you a balanced workout by recruiting muscles for push on one day and pull on the other.
Push and pull workouts are fantastic for ensuring you're not focusing too much on a single area resulting in a lag of supporting muscle groups nearby. It also allows you keep exercising for more days in a row by rotating the different groups of muscles you use!
abs
arms
back
chest
legs
shoulders
Training schedule
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Download our free mobile application to start your own solo or group fitness challenges and track your transformation with progress pictures!Day 1 - Push-Pull Alternate3 sets
5 repsBench Presses8 repsBar Dips8 repsDumbbell Lateral Raises8 repsOverhead Presses
Day 2 - Push-Pull Alternate3 sets
8 repsDumbbell Rows5 repsDeadlifts5 repsPull-Ups8 repsBicep Curls
Day 3 - Push-Pull Alternate3 sets
It's a rest day, take a break and come back stronger!Day 4 - Push-Pull Alternate3 sets
5 repsBench Presses8 repsBar Dips8 repsDumbbell Lateral Raises8 repsOverhead Presses
Day 5 - Push-Pull Alternate3 sets
8 repsDumbbell Rows5 repsDeadlifts5 repsPull-Ups8 repsBicep Curls
Day 6 - Push-Pull Alternate3 sets
It's a rest day, take a break and come back stronger!Day 7 - Push-Pull Alternate3 sets
5 repsBench Presses8 repsBar Dips8 repsDumbbell Lateral Raises8 repsOverhead Presses
Day 8 - Push-Pull Alternate3 sets
8 repsDumbbell Rows5 repsDeadlifts5 repsPull-Ups8 repsBicep Curls
Day 9 - Push-Pull Alternate3 sets
It's a rest day, take a break and come back stronger!Day 10 - Push-Pull Alternate3 sets
5 repsBench Presses8 repsBar Dips8 repsDumbbell Lateral Raises8 repsOverhead Presses
Day 11 - Push-Pull Alternate3 sets
8 repsDumbbell Rows5 repsDeadlifts5 repsPull-Ups8 repsBicep Curls
Day 12 - Push-Pull Alternate3 sets
It's a rest day, take a break and come back stronger!Day 13 - Push-Pull Alternate3 sets
5 repsBench Presses8 repsBar Dips8 repsDumbbell Lateral Raises8 repsOverhead Presses
Day 14 - Push-Pull Alternate3 sets
8 repsDumbbell Rows5 repsDeadlifts5 repsPull-Ups8 repsBicep Curls