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  • Push Pull Legs - Split Routine

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    Desmond Kai
    1K views2 pages
    This document outlines a workout routine split into push, pull, and legs days. The push day focuses on chest, triceps, and shoulders exercises like bench press, dips, and shoulder presses. The pull day targets back, traps, and biceps with rows, pull ups, and curls. The legs day works the legs, abs, and calves with squats, deadlifts, and calf raises. Rep ranges and weights are included for sample workouts.

    Original Description:

    Sample of a 3day - gym routine

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    This document outlines a workout routine split into push, pull, and legs days. The push day focuses on chest, triceps, and shoulders exercises like bench press, dips, and shoulder presses. The pull day targets back, traps, and biceps with rows, pull ups, and curls. The legs day works the legs, abs, and calves with squats, deadlifts, and calf raises. Rep ranges and weights are included for sample workouts.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    1K views2 pages

    Push Pull Legs - Split Routine

    Uploaded by

    Desmond Kai
    This document outlines a workout routine split into push, pull, and legs days. The push day focuses on chest, triceps, and shoulders exercises like bench press, dips, and shoulder presses. The pull day targets back, traps, and biceps with rows, pull ups, and curls. The legs day works the legs, abs, and calves with squats, deadlifts, and calf raises. Rep ranges and weights are included for sample workouts.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Push

    Barbell Benchpress
    Incl. dumbell press
    Chest
    Dips
    Closed-grip EZbar bench
    Triceps
    Lying EZbar tricep extension
    Seated barbell press
    Shoulders
    Seated dumbell press + twist
    Weighted Crunches
    Abs

    Back

    Pull

    Traps
    Biceps

    Barbell Row closed grip


    Barbell Row open grip
    Pull up
    Ezbar vertical lift
    EZbar curl wide open grip
    EZbar curl close grip
    Barbell forearm curl open grip

    Abs

    Legs

    Legs
    Abs

    Bottoms up

    Barbell Squats
    Barbell front Squats
    Romanian Deadlifts
    Smith machine calve raise
    Dumbell Jump
    Plate twist
    Flutter kick
    Full body plank

    Reps

    24-Jun

    26-Jun

    6 to 8
    8 to 10
    10 to 12
    6 to 8
    8 to 10
    6 to 8
    8 to 10
    10 to 12
    6 to 8
    6 to 8
    10 to 12
    8 to 10
    8 to 10
    8 to 10
    20
    20

    6 to 8
    6 to 8
    8 to 10
    10 to 12
    10 to 12
    20
    20
    60sec

    22.5
    22.5
    8 w 34lb asst
    5 12 5
    2.5 12 5
    10
    bw

    18.5 20 18.5
    10 20 10
    15 20 15
    150lb
    machine
    6

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