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    Push Pull Legs Upper Lower

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    Kostas Stamatis
    The document outlines a full body workout split into push, pull, and legs sections with exercises, sets, reps, and rest periods. The push section focuses on chest, shoulders, and triceps and includes exercises like bench press, shoulder press, pec fly, and tricep pushdowns. The pull section targets back and biceps with movements such as lat pulldowns, cable rows, and bicep curls. The legs section works quads, hamstrings, glutes, and calves using exercises like leg press, hamstring curls, and calf raises. An upper/lower split is also provided dividing the body into upper and lower body workouts.

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    Push Pull Legs Upper Lower

    Uploaded by

    Kostas Stamatis
    72 views3 pages
    The document outlines a full body workout split into push, pull, and legs sections with exercises, sets, reps, and rest periods. The push section focuses on chest, shoulders, and triceps and includes exercises like bench press, shoulder press, pec fly, and tricep pushdowns. The pull section targets back and biceps with movements such as lat pulldowns, cable rows, and bicep curls. The legs section works quads, hamstrings, glutes, and calves using exercises like leg press, hamstring curls, and calf raises. An upper/lower split is also provided dividing the body into upper and lower body workouts.

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    PushPullLegsUpperLower

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    The document outlines a full body workout split into push, pull, and legs sections with exercises, sets, reps, and rest periods. The push section focuses on chest, shoulders, and triceps and includes exercises like bench press, shoulder press, pec fly, and tricep pushdowns. The pull section targets back and biceps with movements such as lat pulldowns, cable rows, and bicep curls. The legs section works quads, hamstrings, glutes, and calves using exercises like leg press, hamstring curls, and calf raises. An upper/lower split is also provided dividing the body into upper and lower body workouts.

    Copyright:

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

    Push Pull Legs Upper Lower

    Uploaded by

    Kostas Stamatis
    The document outlines a full body workout split into push, pull, and legs sections with exercises, sets, reps, and rest periods. The push section focuses on chest, shoulders, and triceps and includes exercises like bench press, shoulder press, pec fly, and tricep pushdowns. The pull section targets back and biceps with movements such as lat pulldowns, cable rows, and bicep curls. The legs section works quads, hamstrings, glutes, and calves using exercises like leg press, hamstring curls, and calf raises. An upper/lower split is also provided dividing the body into upper and lower body workouts.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 3

    PUSH SETS REPS REST

    DB Lateral Raise 3 10-15

    BB Bench Press 2 5-9, 10-15

    SM Incline Press 2 5-9, 10-15

    SM Shoulder Press 3 5-9, 10-15 x2

    Pec Fly 3 8-12

    Dip Machine 2 5-9, 10-15

    EZ Bar Tricep Pushdown 3 8 to 12

    PULL SETS REPS REST

    Rear Delt Machine 3 10-15

    Mag Grip Lat Pulldown 2 10-15

    Mag Grip Cable Row 2 10-15

    HS Upper Back Row 2 8-12

    V Bar Pulldown 2 8-12

    EZ Bar Cable Curl 3 10-15

    Rope Hammer Curl 3 8-12

    LEGS SETS REPS REST

    Seated Hamstring Curl 3 10-15

    Lying Leg Press 2 5-9, 10-15

    Smith Machine Squat 2 5-9, 10-15

    Adductor Machine 3 8-12

    Rotary Calf Raise 3 10-15

    Leg Extension 2 10-15

    Ab Crunch Machine 3 10-15


    UPPER SETS REPS REST

    Cable Lateral Raise 3 10-15

    HS Chest Press 3 8-12

    Neutral Lat Pulldown 3 8-12

    DB Incline Press 3 8-12

    Row Machine 3 8-12

    DB Skull Crusher 3 10-15

    DB Standing Curl 3 10-15

    LOWER SETS REPS REST

    Split Squat 3 10-15

    BB RDL 2 5-9, 10-15

    BB Squat 2 8-12

    Lying Hamstring Curl 3 8-12

    Unilateral Leg Press 2 8-12

    Rope Cable Crunch 3 10-15

    Seated Calf Raise 3 10-15

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