Workout A: Push

• Quadriceps
• Chest (General)
• Quadriceps
• Chest (Upper)
• Hip Adductors
• Deltoid (Front)
• Calves (General)
• Triceps

Workout B: Pull

• Back (Lats)
• Hamstrings
• Back (General)
• Hip Abductors
• Deltoid (Side)
• Biceps
• Hip Flexors
• Trapezius (Upper)
• Abdominal
• Obliques

Guidelines

• Italicized exercises are optional.
• Generally, choose basic exercises when possible.
• Choose an auxiliary exercise if a second exercise for the same muscle group is performed.
• A glute/quad exercise may be substituted for a quadriceps exercise.
• The hip adductors & abductors may be exercised exclusively with the push or pull workout.
• Obliques may be exercised with push workout.
• If performing lateral raise (isolated movement), move side delts to push workout (after calves) to decrease overuse of supraspinatus.
• If performing upright row (compound movement), exercise side delts on pull workout (as outlined) to decrease overuse of elbow flexors.
• Also see complementary pairing of exercises involving low back.