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Push Pull Legs

The document outlines a push, pull, legs workout split. The push day focuses on exercises for the chest, shoulders, and triceps like bench press, overhead press, and tricep extensions. The pull day targets the back and biceps with movements such as pull downs, rows, and curls. The legs day works the quads, hamstrings, and calves using lunges, deadlifts, hip thrusts, and calf raises. Sample sets and reps are provided for each exercise.

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MIsbur misbureli
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1K views

Push Pull Legs

The document outlines a push, pull, legs workout split. The push day focuses on exercises for the chest, shoulders, and triceps like bench press, overhead press, and tricep extensions. The pull day targets the back and biceps with movements such as pull downs, rows, and curls. The legs day works the quads, hamstrings, and calves using lunges, deadlifts, hip thrusts, and calf raises. Sample sets and reps are provided for each exercise.

Uploaded by

MIsbur misbureli
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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PUSH : CHEST, TRICEPS, SHOULDERS

PULL : BACK, BICEPS

LEGS : QUADS, HARMS, CALVES

PUSH

>BB Press (incline/flat) - 2x5-8(heavy), 1x10-12(moderate)

>Alternated DB OHP 3x10-12

>Any Chest Flys + Superset Tricep Ext - 3x10-12 flys, 4x7-10 triceps ext

>Lateral Raises - 4x10-12(rest < 1min)

>Dips - 3 sets to failure(stay upright keep tension on triceps over chest)

PULL

>Pull Downs - 2 WU sets, 3x8-10, drop set

>Bent over rows - 2 WU sets, 2x6-8(heavy), 1x10-12(moderate)


>Slight Incline seated DB curls - 4x10-12

>Pull ups - 3 sets to failure

>EZ Bar Curls - 2x8-10, 2x40seconds

LEGS

>Lunges - 3 WU sets, 3x12-15(ea leg)

>RDL or DL - 2 WU sets, 3x10-12 RDL or 3x6-8 DL

>MEGA MANLY HIP THRUSTS - 3x10-12(REMEMBER: SEXUAL VIOLENCE!)

>Seated Calf Raises 2x10-12

>Seated Calf Raise Superset Hamstring Curls - 4x10-12 calf, 2x8-10 then 2x40seconds

PUSH 2

>Close Grip BB Bench - 3x8-10

>Standing BB OHP - 3x10-12

>Pec Deck Flys - 1x8-10, 2x40seconds

>Overhead Triceps - 3x10-12

>Lateral Raises Superset Push Ups - 4x10-12 LR and 3 sets to failure push ups

PULL 2

>Pull Ups - 3 WU sets

>Rack Pulls - 3 WU sets, 2x8-10

>Hammer Curls - 3x10-12

>Reverse Grip Row or Pull Down - 3x10-12

>Cable Curls - 3x10-12

>Cable Rows - 2x20 drop sets

>DB Curls - drop set

LEGS 2

>Squats - 3 WU sets, 3x8-10, 1x4-6


>Leg Press Superset Calves - 2x40secs leg press and 2 sets to failure calf

>Hip Adductors 4x10-12

>Standing Calf Raises 4x10-12 then bounce reps to failure

>Quad Extensions 2x10-12 then 2 sets triple drop set

*Change exercises depending on your individual needs

BB=barbell

DB=dumbbells

WU=warm ups

RDL=Roman Deadlifts

DL= Deadlifts

OHP=overhead press

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