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Push Pull Legs Split 1

The document outlines a workout routine consisting of Push, Pull, and Leg days, with specific exercises and set-rep schemes. Push Day A and B include various pressing and tricep exercises, while Pull Day A and B focus on back and bicep workouts. Leg Day A emphasizes lower body strength with squats, leg presses, and calf raises.

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Tarakeshwar L
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13 views3 pages

Push Pull Legs Split 1

The document outlines a workout routine consisting of Push, Pull, and Leg days, with specific exercises and set-rep schemes. Push Day A and B include various pressing and tricep exercises, while Pull Day A and B focus on back and bicep workouts. Leg Day A emphasizes lower body strength with squats, leg presses, and calf raises.

Uploaded by

Tarakeshwar L
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Push Day A Bench Press 3 sets x 10 reps

Shoulder Press 3 sets x 12 reps

Cable Flies 3 sets x 10 reps

Tricep Pushdown 3 sets x failure

Lateral Rasies 3 sets x 10 reps

Tricep Dips 3 sets x 15 reps

Pull Day A Lat Pulldown 3 sets x 10 reps

Seated Cable
3 sets x 12 reps
Row

Barbell Row 3 sets x 10 reps

Pull Ups 3 sets x failure

Dumbell Curls 3 sets x 10 reps

Cable Curls 3 sets x 15 reps


Leg Day A Barbell Squats 3 sets x 10 reps

Leg Press 3 sets x 12 reps

Leg Curl 3 sets x 12 reps

Bulgarian Split
3 sets x 10 reps
Squat

Calve Raise 3 sets x Failure

Push Day B Dumbell Press 3 sets x 10 reps

Machine Press 3 sets x 12 reps

Cable Flies 3 sets x 12 reps

Tricep Pushdown 3 sets x 10 reps

Lateral Raises 3 sets x 10 reps

Tricep Dips 3 sets x 10 reps


Pull Day B Lat Pull down 3 sets x 10 reps

Face Pulls 3 sets x 12 reps

Barbell Row 3 sets x 10 reps

Dumbell Row 3 sets x 12 reps

Dumbell Curls 3 sets x 10 reps

Hammer Curl 3 sets x 10 reps

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