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  • Push Pull Legs

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    Sushant Pradhan
    75 views2 pages
    This document outlines a 4 day workout split with different exercises targeted each day. Day 1 focuses on chest, back, and shoulders with exercises like decline bench press, incline dumbbell press, and dumbbell overhead press. Day 2 targets legs and biceps with squats, leg curls, and dumbbell preacher curls. Day 3 works back, chest, and shoulders again with chin ups, seated cable rows, and bench presses. Day 4 finishes with exercises for legs, biceps, triceps, and calves, including incline dumbbell curls, skull crushers, and calf raises.

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    This document outlines a 4 day workout split with different exercises targeted each day. Day 1 focuses on chest, back, and shoulders with exercises like decline bench press, incline dumbbell press, and dumbbell overhead press. Day 2 targets legs and biceps with squats, leg curls, and dumbbell preacher curls. Day 3 works back, chest, and shoulders again with chin ups, seated cable rows, and bench presses. Day 4 finishes with exercises for legs, biceps, triceps, and calves, including incline dumbbell curls, skull crushers, and calf raises.

    Copyright:

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

    Push Pull Legs

    Uploaded by

    Sushant Pradhan
    This document outlines a 4 day workout split with different exercises targeted each day. Day 1 focuses on chest, back, and shoulders with exercises like decline bench press, incline dumbbell press, and dumbbell overhead press. Day 2 targets legs and biceps with squats, leg curls, and dumbbell preacher curls. Day 3 works back, chest, and shoulders again with chin ups, seated cable rows, and bench presses. Day 4 finishes with exercises for legs, biceps, triceps, and calves, including incline dumbbell curls, skull crushers, and calf raises.

    Copyright:

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

    DAY 1

    EXERCISES SETS REPS ADVANCED TECHNIQUE


    Decline Bench Press 3 (15-20)
    Incline Dumbbell Press 2 (8-12)
    Chest Fly Machine 3 (15-20)
    Lat Pulldown 4 (8-12)
    Chest Supported Row 4 (15-20)
    Dumbbell Overhead Press 3 (8-12)
    Dumbbell Lateral Raise 3 (15-20)

    DAY 2
    EXERCISES SETS REPS ADVANCED TECHNIQUE
    Squats 4 (5-8)
    Single Leg Press 3 (15-20)
    Leg Curl 3 (8-12)
    Standing Cable Curl 3 (8-12)
    Dumbbell Preacher Curl 3 (12-15)
    Rope Pushdown 3 (12-15)
    Dumbbell Overhead Extension 3 (15-20)
    Crunches 3 15-20)
    Decline Situps 3 (15-20)
    DAY 3
    EXERCISES SETS REPS ADVANCED TECHNIQUE
    Chin ups 3 As many as you can
    Seated Cable Row 3 (15-20)
    Dumbbell Row 2 (8-12)
    Flat Bench Press 3 (8-12)
    Decline Barbell Press 4 (12-15)
    Dumbbell Front Raise 3 (8-12)
    Dumbbell Lateral Raise 5 (15-20)

    DAY 4
    EXERCISES SETS REPS ADVANCED TECHNIQUE
    Incline Dumbbell Curl 3 (8-12)
    Barbell Curl 3 (15-20)
    Cable Pushdown 3 (15-20)
    Skull Crusher 3 (15-20)
    Hack Squats 3 (8-12)
    Leg Extension 4 (15-20)
    Stiff leg deadlift 3 (8-12)
    Calf Raises 5 (15-20)
    Hanging Leg Raises 4 As many as you can

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