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A push/pull workout involves splitting your workout days into ‘pulling’ exercises and ‘pushing exercises.’ Splitting the two movement types results in routine that means hitting the gym more frequently and taking a balanced approach to your training.

If you’ve been curling hard, it might be time to give your other muscle groups some love with a push/pull training routine. Let’s begin.

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## How does push/pull work in practice?

Unless otherwise specified, aim for 5 sets of 12-15 reps per exercise. It’s recommended to split this workout plan over three days, with a day’s rest in between.

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### Chest and Back Day

* [Dumbbell Bench Press](/exercises/chest-exercises/how-to-do-a-dumbbell-bench-press-formerly-chest-press/)

* [Dumbbell Chest Flys](/exercises/chest-exercises/effective-dumbbell-chest-exercises/)

* Straight-Arm Pullovers

* Floor Presses

* [Standing Chest Flys](/exercises/chest-exercises/effective-dumbbell-chest-exercises/)

* [Renegade Rows](/exercises/abs-and-core-exercises/how-to-do-a-renegade-row/)

### Legs and Core Day

* [Bulgarian Split Squats](/exercises/legs-and-glutes-exercises/how-to-do-a-bulgarian-split-squat/)

* [Curtsy Lunges](/exercises/legs-and-glutes-exercises/how-to-do-lunges/)

* [Romanian Deadlift](/exercises/legs-and-glutes-exercises/how-to-do-a-romanian-dead-lift/)

* [Russian Twists](/exercises/abs-and-core-exercises/how-to-do-a-russian-twist/)

* [Weighted Sit-Ups](/exercises/abs-and-core-exercises/how-to-do-a-sit-up/)

* [Burpees ](/exercises/total-body-exercises/how-to-do-burpees/)(with dumbbells)

* Weighted Leg Raises

* V-Sits

### Arms and Shoulder Day

* [Arnold Press](/exercises/arms-and-shoulders-exercises/how-to-do-an-arnold-press/)

* [Shoulder Press](/exercises/arms-and-shoulders-exercises/effective-dumbbell-shoulder-exercises/)

* [Reverse Flys](/exercises/back-exercises/how-to-do-a-reverse-fly/)

* [Lateral Raises](/exercises/arms-and-shoulders-exercises/how-to-do-a-lateral-raise/)

* [Skullcrushers](/exercises/arms-and-shoulders-exercises/how-to-do-skull-crushers/)

* [Bicep Curls](/exercises/arms-and-shoulders-exercises/how-to-do-a-dumbbell-bicep-curl/)

* [Tricep Kickbacks](/exercises/arms-and-shoulders-exercises/tricep-exercises-at-home/)

* Palms-Down Wrist Curls

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## Further reading:

If you want to learn more about these individual exercises in more detail, check out our guides.

* [Best dumbbell chest exercises](/exercises/chest-exercises/effective-dumbbell-chest-exercises/)

* [Best dumbbell shoulder exercises](/exercises/arms-and-shoulders-exercises/effective-dumbbell-shoulder-exercises/)

* [Best dumbbell arm exercises](/exercises/arms-and-shoulders-exercises/dumbbell-exercises-for-your-arms/)

* [Best dumbbell ab exercises](/exercises/abs-and-core-exercises/dumbbell-ab-exercises/)

* [Leg workout using dumbbells](/exercises/legs-and-glutes-exercises/leg-workout-using-dumbbells/)

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## Want to learn more?

Lifting weights takes a lot of effort, so you want to make sure you’re getting the most out of your workout routine. The friendly [personal trainers](/personal-training/) at your[ local Gym ](/find-a-gym/)are on hand to discuss technique, create an individualised fitness plan, and help you smash your fitness goals. Get in touch to learn more.

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Push/pull is a training style that builds strength and conditioning through alternative push/pull split days. Learn more now.

Push/Pull Split Routine: Exercises & Tips | The Gym Group

Exercises | Total Body | Push Pull Exercises for a Solid Split Routine | Title Box

Push Pull Exercises for a Solid Split Routine

Push pull exercises for a solid split routine

How does push/pull work in practice?

Chest and back day

Legs and core day

Arms and shoulder day

Further Reading:

Want to learn more?

Kettlebell workout

Dumbbell exercises

Free weight exercises

Band workout

Other exercises

How to do a dip

How to do box jumps

How to do a bear crawl

How to do bent over row