Finalized Push-Pull-Legs Workout Plan
DAY 1: PUSH (Chest, Shoulders, Triceps)
1. Dumbbell Flys (3x12-15)
-> Chest isolation and stretch
> How to do it: Lie flat on a bench. With arms slightly bent, lower dumbbells in a wide arc. Feel the stretch, then bring
them back together.
2. Incline Dumbbell Press (3x10-12)
-> Upper chest and front deltoids
> How to do it: Set bench at 30-45 degrees, press dumbbells up and slightly inward. Lower under control.
3. Seated Dumbbell Shoulder Press (3x8-10)
-> Front/mid delts and triceps long head
> How to do it: Sit upright, press overhead without flaring elbows. Lower with control.
4. Bent-Forward Dumbbell Lateral Raises (3x12-15)
-> Side delts
> How to do it: Lean forward 30 degrees, lift dumbbells out to the sides. Slight elbow bend, controlled motion.
5. JM Press (3x10-12)
-> Triceps strength (long and medial heads)
> How to do it: Use a barbell. Lower toward upper chest/throat like a mix between skullcrusher and press. Elbows
forward.
6. Dumbbell Overhead Extension (3x12-15)
-> Triceps long head
> How to do it: Hold one dumbbell with both hands overhead. Lower behind your head. Keep elbows in.
DAY 2: PULL (Back, Biceps, Rear Delts, Forearms)
1. Barbell Pullovers (4x12)
-> Lats, chest stretch
> How to do it: Lie on bench, lower bar behind head in an arc, then return. Keep arms slightly bent.
2. Bent-Over Barbell Rows (4x8-10)
-> Lats, traps, rhomboids, rear delts
> How to do it: Hinge forward, pull bar to lower chest, squeeze shoulder blades.
3. Prone Incline Dumbbell Reverse Flyes (3x15)
-> Rear delts
> How to do it: Lie face-down on incline bench. Raise dumbbells out wide. Control the motion.
4. Spider Curls (3x12-15)
-> Biceps short head
Finalized Push-Pull-Legs Workout Plan
> How to do it: Lie chest-down on incline bench. Arms hanging. Curl upward. Keep elbows fixed.
5. Standing Barbell Curls (3x10-12)
-> Biceps bulk and strength
> How to do it: Use barbell with underhand grip. Elbows tucked. Control the motion up and down.
6. Dumbbell Hammer Curls (3x12)
-> Brachialis, brachioradialis
> How to do it: Neutral grip (palms in). Curl up, squeeze, then lower.
7. Barbell Wrist Curls (3x20)
-> Forearm flexors
> How to do it: Sit with forearms on thighs, palms up. Flex wrists up and lower slowly.
DAY 3: LEGS (Quads, Hamstrings, Glutes, Calves)
1. Barbell Back Squats (4x6-8)
-> Quads and glutes
> How to do it: Bar on upper back. Squat down to parallel. Drive through heels to rise.
2. Dumbbell Romanian Deadlifts (4x10)
-> Hamstrings and glutes
> How to do it: Hold dumbbells in front. Hinge at hips, lower with straight back. Stretch hamstrings.
3. Bulgarian Split Squats (3x10 each leg)
-> Quads and glutes
> How to do it: Rear foot on bench, front foot forward. Lower until front thigh is parallel.
4. Dumbbell Stiff-Leg Deadlifts (3x12)
-> Hamstrings
> How to do it: Similar to RDL, but keep legs straighter. Emphasize the stretch.
5. Barbell Standing Calf Raises (4x15-20)
-> Gastrocnemius
> How to do it: Bar on traps. Rise onto toes. Pause, then lower slowly.
6. Dumbbell Seated Calf Raises (3x20)
-> Soleus
> How to do it: Sit on a bench with dumbbells on knees. Raise heels, pause, and lower.
