For example, the most generic way of setting up an upper body workout (as part of an upper/lower split) is by combining 1 horizontal push, 1 horizontal pull, 1 vertical push, 1 vertical pull, 1 elbow flexion and 1 elbow extension exercise. And just like that, your upper body workout is good to go.
To work rear delts directly, add 2-3 sets of Face Pulls to your shoulder workout. EXACTLY. They are both push and pull. You're not going to find many exercises where you can move heavy weight where the delt is the primary mover It's more for positioning, stability, and awkward movements (such as facepulls).

By Mike Dewar. The four day push-pull workout split is a widely popular and effective muscle building routine that allows lifters to train a muscle more frequently, incorporate heavier compound lifting, and recover between sessions.

Chest. Shoulders. Triceps. Thighs. Glutes. A full-body push workout to try. Perform three sets of 8-12 reps of the following exercises, with 10-15 secs between each set, taking 60 secs rest
Improved Power, Strength, And Muscle: To push or pull a heavy load requires power and strength. And with the sled, you can easily progress by adding more load, increasing the distance or time, and doing more sets. Over time, your strength, power and muscle mass will increase tenfold. 5.

The most common way to program a push/pull split is to pair a pushing movement main lift with accessory pushing exercises. For example, a workout could begin with heavy squats, followed up with upper and lower-body pushing accessory exercises including hack squats, leg extensions, overhead dumbbell pressing , and skull crushers .

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    • push or pull workout