Here is a sample push-pull routine with workouts separated by a rest day. Perform 3 to 4 sets of 8 to 12 repetitions for each exercise, and rest for 2 to 3 minutes between sets. Seated dumbbell ...

A push-pull workout is an example of this, where one session concentrates ... and eating plenty of quality protein from fish ...

A sample schedule may be push day, pull day, leg day ... For starters, anyone interested in building lean muscle can do it, says Vasquez. In fact, a push-pull workout may be especially beneficial ...