Push and Pull Your Weights to a Balanced and Symmetrical Body

It’s very important to train your body for balanced strength and muscle sizes for many reasons – aesthetics and injury prevention.




Our joints and body can move around in different directions and angles. It’s to our best benefits to train in the full range of motion under control and safety.



Here is a simple workout routine to train opposing muscle groups and opposite-side movement in opposite directions.



It’s simple but not easy as I also include drop-set scheme in the training protocol.



Performe each of the following exercises for 30 reps. Do 10 reps in the first weight. Immediate lower weight for the second 10-rep set. Then further reduce the weight for the third 10-rep set.



Rest for 1 to 2 minutes between the exercises.



Seated Low Cable Row

@ 10 x 10 reps, @9 x 10 reps, @8 x reps



Cybex Machine Chest Press

@ 175 x 10 reps, @ 155 x 10 reps, @ 135# x 10 reps



Lat Pulldown

@10 x 10 reps, @ 9 x 10 reps, @ 8 x 10 reps



Cybex Machine Shoulder Press

@110 x 10 reps, @90 x 10 reps, @70 x 10 reps



You can replace each exercise with a similar variation.