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  • Push Pull Legs

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    Matteo Ferrari
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    This workout plan splits the body into 3 separate days focusing on different muscle groups each day. Day 1 works the chest, shoulders, and triceps with exercises like bench press, incline bench press, and overhead extensions. Day 2 targets the back, biceps, and abs, including deadlifts, lat pulldowns, and ab crunches. Day 3 is dedicated to legs and calves through squats, leg press, and various calf raise exercises.

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    PUSH PULL LEGS.docx

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    This workout plan splits the body into 3 separate days focusing on different muscle groups each day. Day 1 works the chest, shoulders, and triceps with exercises like bench press, incline bench press, and overhead extensions. Day 2 targets the back, biceps, and abs, including deadlifts, lat pulldowns, and ab crunches. Day 3 is dedicated to legs and calves through squats, leg press, and various calf raise exercises.

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

    Push Pull Legs

    Uploaded by

    Matteo Ferrari
    This workout plan splits the body into 3 separate days focusing on different muscle groups each day. Day 1 works the chest, shoulders, and triceps with exercises like bench press, incline bench press, and overhead extensions. Day 2 targets the back, biceps, and abs, including deadlifts, lat pulldowns, and ab crunches. Day 3 is dedicated to legs and calves through squats, leg press, and various calf raise exercises.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 1

    Day 1 – Chest, Shoulders & Triceps

    Barbell Bench Press….3 sets 6-8 reps


    Incline Bench Press….3 sets 6-8 reps
    Clean and press….3 sets 6-8 reps
    Side Lateral Raises….2 sets 10-12 reps
    Dips….2 sets 10-12 reps
    Dumbbell Overhead Extensions….2 sets 4-6 reps

    Day 2 – Back, Biceps & Abs

    Deadlifts….3 sets 4-6 reps


    Lat Pulldowns….3 sets 4-6 reps
    Bicep Barbell Curls….2 sets 4-6 reps
    Dumbbell Curls….2 sets 4-6 reps
    Ab Rope Crunches….3 sets 8-12 reps
    Swiss Ball Crunches….2 sets 8-12 reps

    Day 3 – Legs & Calves

    Squats….3 sets 4-6 reps


    Leg Press….2 sets 4-6 reps
    Stiff Leg Deadlifts…2 sets 4-6 reps
    Seated Calf Raises…. 2 sets 6-8 reps
    Calf Raises On Leg Press….2 sets 6-8 reps

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