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Workout: Base Push Day

Push and pull splits have been getting the job done for me lately. I am a big fan and have experienced the most success with this style of split and workouts. The research behind push/pull and push/pull/legs splits are very promising for muscle gains.


This is a good base push day you can use with any push/pull split. I currently do a push day two days a week.


My current Push/Pull Split

Monday - Pull

Tuesday - Push

Wednesday - Off

Thursday - Pull

Friday - Push

Saturday - Off

Sunday - Off


Push Day Base Workout

  • Bench Press (4 sets x 4-6 reps)

  • DB Flyes (3 sets x 8 reps)

  • Squats (4 sets X 4-6 Reps)

  • Leg Press Calf Raises (4 sets x 25 reps)

  • Triceps Extensions ( 3 sets X 10 reps)

  • Lateral raises (3 sets X 8 reps)

  • Incline bench press (3 sets X 8 reps)

  • Pushups (1 set of a burnout)



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About

Dominique Clare

Dominique Clare is an American sports and fitness blogger.

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As a blogger, he has been published or featured on Fox Sports, Fansided, Sports Illustrated, Bleacher Report, and much more. 

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