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  • Gym2 Copy 2

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    Mudit Garg
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    This document outlines a 3 day push/pull/legs workout split. The push day focuses on exercises that target the chest, shoulders and triceps like chest press machine, incline dumbbell press and cable pushdowns. The pull day focuses on back exercises like lat pulldowns, dumbbell rows and cable pullovers. The leg day includes lower body exercises like leg press, leg curls and leg extensions. General tips are provided to perform each rep slowly over 4-5 seconds and include a warm up set for the first exercise.

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    This document outlines a 3 day push/pull/legs workout split. The push day focuses on exercises that target the chest, shoulders and triceps like chest press machine, incline dumbbell press and cable pushdowns. The pull day focuses on back exercises like lat pulldowns, dumbbell rows and cable pullovers. The leg day includes lower body exercises like leg press, leg curls and leg extensions. General tips are provided to perform each rep slowly over 4-5 seconds and include a warm up set for the first exercise.

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    © All Rights Reserved
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    5 views1 page

    Gym2 Copy 2

    Uploaded by

    Mudit Garg
    This document outlines a 3 day push/pull/legs workout split. The push day focuses on exercises that target the chest, shoulders and triceps like chest press machine, incline dumbbell press and cable pushdowns. The pull day focuses on back exercises like lat pulldowns, dumbbell rows and cable pullovers. The leg day includes lower body exercises like leg press, leg curls and leg extensions. General tips are provided to perform each rep slowly over 4-5 seconds and include a warm up set for the first exercise.

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    © All Rights Reserved
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    of 1

    PUSH/PULL/LEGS

    Chest press Machine 4x10


    PUSH DAY

    Incline Dumbbell Press 3x10


    Decline Dumbbell Press 3x10
    Cable Pushdown 3x12
    Cable Pushdown 3x12

    Lat pull Down 4x10-12


    PULL DAY

    Dumbbell Row 3x10


    Cable Pullover 3X10
    Dumbbell Curl 3x8 (go heavy)
    Preacher Curl 3x10
    Hammer Curl 3x10

    3 mins walk
    Leg Press 4x10-12
    LEG DAY

    Lying Hamstring Curl 3x10


    Leg Extension 3x10
    Seated Dumbbell Shoulder Press 3x10
    Side raises 3x10

    If you think the cost of winning is high, just wait


    until you get the bill of regret....

    1.Check-in’s should be on time.


    2.Every rep should take around 4-5 secs to perform
    3. Perform 1/2 warm up set of first exercise before
    starting the workout.

    instagram: @cb.swaraj

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