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  • Push Pull Legs

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    MIsbur misbureli
    837 views3 pages
    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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    Push pull legs, workout.

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    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.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    837 views3 pages

    Push Pull Legs

    Uploaded by

    MIsbur misbureli
    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.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 3

    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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