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Upper, lower, push, pull & legs

Chest and back workout: presses paired with pulls (gym)

Days 1 and 4 of our Arnold split, and a complete push-pull session on its own. Each press is paired with a pull: do the press, go straight to the pull, then rest. In a review of 19 studies, pairs of moves that don't compete kept the reps and weight lifted the same as normal sets while sessions were about 37% shorter, and pairs for opposing muscles even allowed a few more reps. Rest a full 2 to 3 minutes after the heavy pair. The plans' phases set the rounds: in the Arnold split's first two weeks, 3 rounds of the first pair and 2 of the others.

55 minIntermediate12 movesA band · A barbell · A bench or box · Pull-up bar · A dumbbell · A cable machine · A wallShoulders · Back · Chest · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Shoulder CARs (controlled articular rotations)3 slow circles each way, each arm
    Beginner · Shoulders, Back · 3D demoEasier: Arm circlesHarder: Sleeper stretch
  2. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoA light band, shoulders downEasier: Prone Y-T-W raisesHarder: Tuck back lever
  3. Scapular push-up (push-up plus)10 reps
    Beginner · Shoulders, Chest, Abs · 3D demoEasier: Dumbbell shoulder-blade punchHarder: Push-up

Pair A: heavy press and pull

3 rounds · Rest 2 to 3 min after each pair

  1. Barbell bench press6 to 10 reps
    Intermediate · Chest, Triceps, Shoulders · 3D demoDo 2 lighter sets first. Stop with 2 to 3 reps in reserve. Set the safety pins, or have a spotterEasier: Chest press machineHarder: Dumbbell bench press
  2. Pull-up5 to 10 reps
    Advanced · Back, Biceps, Forearms · 3D demoGo straight on from the press. 2 to 3 reps in reserve. Can't do 5 yet? Assisted pull-ups or lat pulldowns, 8 to 12Easier: Assisted pull-up (machine)Harder: Weighted pull-up

Pair B: incline press and supported row

3 rounds · Rest 90 s to 2 min after each pair

  1. Incline dumbbell press8 to 12 reps
    Intermediate · Chest, Triceps, Shoulders · 3D demo2 to 3 reps in reserveEasier: Barbell bench pressHarder: Bench press with bands
  2. Chest-supported dumbbell row10 to 12 reps
    Beginner · Back, Biceps, Shoulders · 3D demoOn the same incline bench, chest on the pad. 1 to 2 reps in reserveHarder: Supported single-arm dumbbell row

Pair C: fly and cable row

2 rounds · Rest 60 to 90 s after each pair

  1. Cable fly12 to 15 reps
    Intermediate · Chest, Shoulders, Abs · 3D demo0 to 2 reps in reserve on the last roundEasier: Machine chest fly (pec deck)Harder: Dumbbell fly
  2. Seated cable row10 to 15 reps
    Beginner · Back, Biceps, Shoulders · 3D demo0 to 2 reps in reserve on the last round. Sit tall; no rocking backHarder: Supported single-arm dumbbell row

Finisher (optional)

Rest 60 to 90 s between sets

  1. Dumbbell pullover (along the bench)2 to 3 sets of 8 to 12
    Intermediate · Chest, Back, Triceps · 3D demoSlowly, stopping with 2 or 3 reps in reserve. Skip it if reaching overhead pinches your shoulderEasier: Incline cable pulloverHarder: Straight-arm cross-bench dumbbell pullover

Cool-down (optional)

  1. Doorway chest opener30 s
    Beginner · Chest, Shoulders · 3D demoEasier: Elbows backHarder: Fish pose (Matsyasana)
  2. Child's Pose (Balasana)1 min
    Beginner · Back, Shoulders, Glutes · 3D demoHarder: Extended puppy pose (Uttana Shishosana)

Tips

  • Set up both moves of a pair before you start: the incline bench serves Pair B's press and row.
  • If your reps drop by more than 2 or 3 from one round to the next, rest longer: pairs save time, not muscle.
  • Gym busy? Do the pairs as normal sets with the usual rest; the sets count the same.
  • When every round reaches the top of its rep range, add the smallest weight step and go back to the bottom of the range.
  • Shoulder pinching on the bench press? Use dumbbells with your palms facing each other, and skip the pullover.
  • Stop for chest pain, dizziness or unusual breathlessness. Call 999 in the UK or 911 in the US for chest pain that feels tight or spreads to your arms, neck or jaw.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Find more moves like these

More upper, lower, push, pull & legs

Upper body gym workout B

Upper body workout B: overhead press, pull-ups, incline dumbbell press, chest-supported rows, face pulls, hammer curls and triceps extensions.

50 minIntermediate13 movesA band, Pull-up bar

Push day workout

A push day workout for chest, shoulders and triceps: bench press, overhead press, incline dumbbell press, lateral raises and pushdowns.

55 minIntermediate10 movesA band, A barbell

Pull day workout

A pull day workout for back and biceps: pull-ups, barbell rows, chest-supported rows, face pulls and curls, with sets, reps and rest.

55 minIntermediate10 movesPull-up bar, A barbell

Questions people ask

How long does the chest and back workout: presses paired with pulls (gym) take?

About 55 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, A barbell, A bench or box, Pull-up bar, A dumbbell, A cable machine, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 9 of its 12 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.