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    Push Day 1

    Uploaded by

    kobsterpang789
    The document outlines a workout split over two push days, two pull days, and one legs day. Each day focuses on different exercises in 3 sets of 8-12 reps. Push day 1 includes pushups, incline bench press, military press, dips, cable lateral raises, and pec fly machine. Pull day 1 includes pull ups, lateral pulldowns, seated rows, preacher curls, and hammer curls. Legs day includes leg raises, leg press, abdominal machine, inner thigh machines, outer thigh machines, calf extensions, and leg extensions.

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    Push Day 1

    Uploaded by

    kobsterpang789
    3 views1 page
    The document outlines a workout split over two push days, two pull days, and one legs day. Each day focuses on different exercises in 3 sets of 8-12 reps. Push day 1 includes pushups, incline bench press, military press, dips, cable lateral raises, and pec fly machine. Pull day 1 includes pull ups, lateral pulldowns, seated rows, preacher curls, and hammer curls. Legs day includes leg raises, leg press, abdominal machine, inner thigh machines, outer thigh machines, calf extensions, and leg extensions.

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    GYM

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    The document outlines a workout split over two push days, two pull days, and one legs day. Each day focuses on different exercises in 3 sets of 8-12 reps. Push day 1 includes pushups, incline bench press, military press, dips, cable lateral raises, and pec fly machine. Pull day 1 includes pull ups, lateral pulldowns, seated rows, preacher curls, and hammer curls. Legs day includes leg raises, leg press, abdominal machine, inner thigh machines, outer thigh machines, calf extensions, and leg extensions.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    3 views1 page

    Push Day 1

    Uploaded by

    kobsterpang789
    The document outlines a workout split over two push days, two pull days, and one legs day. Each day focuses on different exercises in 3 sets of 8-12 reps. Push day 1 includes pushups, incline bench press, military press, dips, cable lateral raises, and pec fly machine. Pull day 1 includes pull ups, lateral pulldowns, seated rows, preacher curls, and hammer curls. Legs day includes leg raises, leg press, abdominal machine, inner thigh machines, outer thigh machines, calf extensions, and leg extensions.

    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 1

    Push Day 1:

    Push-ups - 3 sets of 8 reps

    Incline Bench Press - 4 sets of 8 reps

    Military Press - 3 sets of 8 reps

    Dips - 3 sets of 8 reps

    Cable Lateral Raises - 4 sets of 8 reps

    Pec Fly Machine - 4 sets of 8 reps

    Pull Day 1:

    Pull ups - 2 sets of 5 reps

    Lateral Pulldown - 3 sets of 10 reps

    Seated Rows - 3 sets of 10 reps

    Machine Preacher Curl - 3 sets of 10 reps

    Hammer Curl - 3 sets of 10 reps

    Legs Day:

    Leg Raises - 2 sets of 15 reps

    Leg Press - 3 sets of 10 reps

    Abdominal Machine - 3 sets of 8 reps

    Inner Thigh Machines - 3 sets of 10 reps

    Outer Thigh Machines - 3 sets of 10 reps

    Calf Extension - 3 sets of 8 reps

    Leg Extension - 6 sets of 8 reps

    Push Day 2:

    Push-ups - 2 sets of 12 reps

    Bench Press - 4 sets of 8 reps

    Military Press - 3 sets of 8 reps

    Pec Fly Machine - 3 sets of 10 reps

    Cable Lateral Raises - 3 sets of 10 reps

    Tricep Pushdown - 3 sets of 10 reps

    Pull Day 2:

    Pull ups - 2 sets of 5 reps

    Lateral Pulldown - 3 sets of 10 reps

    Seated Rows - 3 sets of 10 reps

    Machine Preacher Curl - 3 sets of 10 reps

    Hammer Curl - 3 sets of 10 reps

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