LEGS/PUSH/PULL ROUTINE

Day Workout
Day 1 Legs
Day 2 Push
Day 3 Pull
Day 4 Rest
Day 5 Repeat

Day 1: Legs + Abs

Exercise Reps Sets Rest (in minutes)

Squat 3-5 4 3
Stiff Legged Deadlift 6-8 4 1,5-2
Leg Press 10-12 3 1,5
Leg Curl 12-15 3 1
Seated Calf Raises 12-15 5 1
Cable Crunch 10-15 4 1
(weighted) Leg Raises 10-15 4 1

Day 2: Push (Chest, Shoulders, Triceps)

Exercise Reps Sets Rest (in minutes)

Bench Press 3-5 4 3-5
Incline DB Press 8-10 3 1,5-2
Overhead Press 8-10 3 1,5-2
Cable Flyes 12-15 3 1-1,5
Standing Side Raises 12-15 3 1-1,5
Pushdown 8-10 3 1-1,5
Dumbbel Skulcrusher 10-12 3 1-1,5

Day 3: Pull (Back, Traps, Biceps

Exercise Reps Sets Rest (in minutes)

Weighted Pullups 3-5 4 3-5
Barbell Row 8-10 3 1,5-2
Cable Row 10-12 3 1,5-2
Barbell Shrugs 12-15 3 1-1,5
Facepull 8-10 3 1-1,5
Barbell Curl 8-10 3 1,5-2
Reverse Cable Curl 10-12 3 1-1,5
Ab Roller MAX 4 1