Push/Pull Chest-Back Routine 1 -

Push/Pull Weight Training Program 1- Chest & Back
Exercise	# of Sets	# of Repetitions	Weight Load
CHEST
Flat Barbell Bench Press*	5	6 to 10	Moderate to Heavy
Incline Barbell Bench Press*	5	6 to 10	Moderate to Heavy
Flat Bench Dumbbell Press	4	10 to 12	Moderate to Heavy
BACK
Wide Grip Pulldowns*	5	6 to 12	Moderate to Heavy
Close Grip Pulldowns	4	10 to 12	Moderate to Heavy
Seated Cable Rows	4	10 to 12	Light to Moderate
Exercise each muscle group once or twice per week. Allow a minimum of 48 hours between workouts for the same muscle group. * = Can Pyramid