Push Pull Arms Workout

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This routine works well as an upper body workout that can be used on a regular basis. I trained a lot of clients using this routine. Once you learn it, you can substitute different exercises for the Push, Pull and Arms and come up with different routines that you can use again and again. The workout is based on supersetting where you work opposite muscle groups in one set with little rest between exercises. The less you rest, the harder the workout is.

Do each superset three times, resting 30 seconds to 1 minute at the end of the second exercise.

Push Pull

Round 1
(three times through)

Exercise 1: Incline Dumbbell Presses (10-20 repetitions)

Easier options:
*Regular Push ups on knees, *Incline Push ups on knees, *Wall Push ups, *Push ups

Exercise 2: Wide Grip Pull Upsor Wide Grip Pulldowns(10-20 repetitions)

Easier options:
*Bar rows or pulls, Dumbbell rows, Resistaband rows

Round 2 
(three times through)

Exercise 1: Flat Bench Dumbbell Presses (10-20 repetitions)

Easier options:
*Regular Push ups on knees, *Incline Push ups on knees, *Wall Push ups, *Push ups

Exercise 2: Inner Grip Pull-Ups or Inner Grip Pulldowns (10-20 repetitions)

Easier options:
*Bar rows or pulls, Dumbbell rows, Resistaband rows

Round 3
(three times through)

Exercise 1: Dumbbell Flyes or Cable Flyes (10-20 repetitions)

Easier options:
*Regular Push ups on knees, *Incline Push ups on knees, *Wall Push ups, *Push ups

Exercise 2: Cable Rows (10-20 repetitions)

Easier options:
*Bar rows or pulls, Dumbbell rows, Resistaband rows

Arms

Round 1
 (three times through)

Exercise 1: Dumbbell Curls (10-20 repetitions)

Exercise 2: Overhead Dumbbell Extensions (10-20 repetitions)

After you have finished this Arm Superset three times through, you are finished, just remember to cool down and stretch (that link is below). You are welcome to incorporate a light workout (abs, for example) if you have the energy and/or do some Cardio. Nice work!

That's it, you are done. Remember to cool down and stretch (major day)