This innovative push/pull training plan will help you build bigger muscles and reduce your risk of injury.

Doing the same exercises every workout is going to lead you into a muscle-building dead end. Not to mention you're going to find working out extremely dull. Enter push/pull training. Not only will it help you develop big, powerful muscles, but the innovative exercises you'll do during the push/pull workouts below will make your training so much more interesting. It's as simple as it sounds: one session you work solely on "pushing" muscles – chest, shoulders, triceps – the next just on "pulling" muscles – back and biceps. 

Day 1: Pull

Pull-ups                 4 Sets     6 Reps
Bent-over rows       3 Sets     8 Reps
Barbell curls           3 Sets     10 Reps
Cable row               2 Sets     12 Reps
Lat pull-downs         1 Set      20 Reps

Day 2: Push

Bench presses          4 Sets     6 Reps
Decline b.presses      3 Sets     8 Reps
Incline b.presses       3 Sets     10 Reps
Shoulder presses      2 Sets     12 Reps
Clap press-ups         1 Set      15 Reps

Day 3: Legs/Abs

Deadlifts                4 Sets     6 Reps
Dumb-bell squats   3 Sets     8 Reps  
Good Mornings       3 Sets     10 Reps
Jumping lunges      2 Sets     12 Reps (six each side)  
Reverse crunches    1 Set       20 Reps   

Rest for no more than 60 seconds between each set. Do the exercises in each set in one go with no rests.