Push/Pull/Legs Workout
Workout Description
The push/pull/legs workout combines similar pull and push movements in each routine, fully concentrating on your chest, shoulders and triceps in the first routine, your legs in the second routine and your back and biceps in the third routine. Ab exercises are added at the end of each workout. This workout helps combat muscle fatigue and overtraining, whilst maintaining a great blood pump.
| Main Goal: Days Per Week: Type of Workout: Number of weeks: Workout Level: |
Build Muscle 3 Straight Sets/Split 4 Intermediate |
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| Exercise | Sets | Reps | |
| Barbell Bench Press | 3 | 8-12 | |
| Incline Bench Press | 3 | 8-12 | |
| Flat Dumbbell Fly | 3 | 8-12 | |
| Military Shoulder Press | 3 | 8-12 | |
| Side Lat Raise | 3 | 8-12 | |
| Lying Triceps Extension | 3 | 8-12 | |
| Tricep Pushdown | 3 | 8-12 | |
| Ab Crunch | 3 | 8-12 | |
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| Exercise | Sets | Reps | |
| Deadlift | 3 | 8-12 | |
| Barbell Row | 3 | 8-12 | |
| Lat Pulldown | 3 | 8-12 | |
| Barbell Curl | 3 | 8-12 | |
| Lying Cable Curl | 3 | 8-12 | |
| Ab Crunch | 3 | 8-12 | |
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| Exercise | Sets | Reps | |
| Squat | 3 | 8-12 | |
| Hamstring Curl | 3 | 8-12 | |
| Leg Extension | 3 | 8-12 | |
| Standing Calf Raise | 3 | 8-12 | |
| Figure of 8 Crunch | 3 | 8-12 | |
Workout Notes
Perform all sets for each exercise before moving onto the next exercise.
