In weight training, push-pull workouts are very important for balanced muscle development because they target all the muscle groups, help prevent injuries (by not overtraining one muscle group), and help you move better and functionally.
Push exercises work the muscles by pushing the weight away from the body. Some push exercises are:
Dumbbell Lateral Raises
Dumbbell Triceps Extension
Pull exercises work the muscles by pulling the weight towards the body. Some pull exercises are:
Here is an example of a Push-Pull Workout:
Perform both push and pull exercises on the same day (a push exercise followed by a pull exercise) and then take a day off. Do 3 or 4 push exercises and 3 or 4 pull exercises, 3 sets of each exercise, and 10 to 15 reps in each set.
You can work out on Monday, Wednesday, and Friday, and rest on Tuesday, Thursday, Saturday, and Sunday.