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Push, Pull, Leg

The document outlines a push, pull, and legs workout routine. It provides exercise names and sets/reps for each day which focuses on different muscle groups - push day focuses on chest, shoulders and triceps exercises, pull day focuses on back and biceps exercises, and legs day focuses on lower body exercises.

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azouz7xx
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6 views

Push, Pull, Leg

The document outlines a push, pull, and legs workout routine. It provides exercise names and sets/reps for each day which focuses on different muscle groups - push day focuses on chest, shoulders and triceps exercises, pull day focuses on back and biceps exercises, and legs day focuses on lower body exercises.

Uploaded by

azouz7xx
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
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Push, pull, leg

*****push day

Flat barbell bech press

15,12,10,8 rest 60-90 sec

Declined pushups

15,12,10,8 rest 60 sec bet. Sets

DB chest flys

15,15,12,12 rest 40 sec


DB shoulder press

15,12,10,8 rest 60 sec

DB lateral raise

15,12,10,8 rest 60 sec

DB front raises

15,12,10,8 rest 60 sec


Straight bar triceps cable push down

15,12,10,8 rest 60 sec

Triceps rope push down

15,12,10,8 rest 60 sec

*****pullday

Reverse grip lat pulldown

15,12,10,8

One hand DB row

15,12,10,8

Seated cable row

15,12,10,8

Rope face pulls


15,15,10,10

Rear delts machine fly

20,15,12,10

DB shrugs

10,10,10

DB biceps curls

15,12,10,8

Ez bar close grip biceps curls

15,12,10,8

*****legs

Goblet squats

15,12,10,8

Smith machine squats

20,15,12,10

Leg extensions

15,12,10,8

Leg press

10,10,10

Hamstring curls

15,12,10,8

Calves

20,20,20,20,20
*****Abs

Floor crunshes

4 x 20

Floor leg raises

4 x 15

Blank

5 x 30 sec

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