The classic Push/Pull workout is done by following a workout of push movements by one using pull movements. No question a good approach to achieve progress. Another option, would be to take this method and apply it to one workout done three times a week.
Start by knocking out ten minutes on a Treadmill or Rowing Machine. While no other cardio machine is a bad option, these two options work on functional strength.
Follow this by hitting the weights, start with twenty reps of tricep pushdowns, followed by twenty reps on the preachur curl. This will be followed with bench press and then lat pull-downs, staying consistent with twenty reps for both.
Finishing off the routine, complete twenty reps of leg extensions followed by leg curls, repeat the workout to complete two sets. Follow this, by closing the workout with another ten minutes on the Treadmill or Rowing Machine.
As the old adage states, the best method to see results would be to adjust the workout. For example, starting with the bench press/lat pull-down combination and following with the rest of the workout. The main thing to keep consistent is to work corresponding muscles.
Another option for adjusting the workout, would be to change the number of reps, twenty is good for endurance, shifting to fifteen or ten reps is also a good option.
As progress is always the goal, adding another set to the workout should be the plan. Thus, once two sets becomes less of a challenge, a third set will be a good choice to achieve progress.
As previously mentioned, the plan is to get the workout done three times a week, and in order to stay motivated know your weakness. If getting the workout done in the morning is a problem aim for lunch time or after work. If the weekend doesn’t work, go with a Monday, Wednesday, Friday schedule. Know your weakness and avoid it.
The Push/Pull workout should take between thirty to forty minutes, expect good results after three months.