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Utm Push Pull Leg Workout

This document outlines a 3 day a week workout split with exercises for push, legs, and pull days. On Mondays and Thursdays the push workout is described, focusing on exercises like bench press, shoulder press, and triceps extensions. Tuesdays and Fridays are leg days, listing squats, leg press, and deadlifts. Wednesdays and Saturdays are for pulling exercises such as lat pulldowns, rows, and bicep curls.

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Abhishek
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143 views3 pages

Utm Push Pull Leg Workout

This document outlines a 3 day a week workout split with exercises for push, legs, and pull days. On Mondays and Thursdays the push workout is described, focusing on exercises like bench press, shoulder press, and triceps extensions. Tuesdays and Fridays are leg days, listing squats, leg press, and deadlifts. Wednesdays and Saturdays are for pulling exercises such as lat pulldowns, rows, and bicep curls.

Uploaded by

Abhishek
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

MONDAY/THURSDAY

Push workout-
1. Bench Press- 4 X 10-12
2. Incline DB press- 4 X 10-12
3. DB shoulder press- 4 X 10-12
4. Triceps push down close grip- 4 X10-12
5. Cable fly- 4 for 30 sec.
6. DB Lateral Raise- 5X 10-12
7. DB over head press- 4X 10-12 1
TUESDAY/FRIDAY
Leg workout-
1. Suqats – 4 X 10-12
2. Leg press – 4 X10-12
3. Leg Extension – 4X10-12
4. Barbell stif deadlift for hams – 4 X12
5. Calf raise- 4X12

2
WEDNESDAY/SATURDAY
Pull workout-
1. Deadlift
2. Wide Grip lat pull down- 4X10-12
3. Machine rowing – 4X10-12
4. Lat pullover 4X10-12
5. Shrugs (rope+barbell) superset 3X12
6. Rear delt fly 4X10-12
7. Bicep curl – 4X12
8. DB Hammer - 4sets till failure 3

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