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Push-Pull-Legs

3 days

Push

7 exercises · 15 sets

  • Bench Press · Dumbbells
    2 sets · 8 reps
  • Incline Bench Press 60° · Dumbbells
    2 sets · 10 reps
  • Seated Shoulder Press · Dumbbells
    2 sets · 8 reps
  • Seated Shoulder Press with Close Grip · Dumbbells
    2 sets · 10 reps
  • Triceps Kickbacks · Dumbbells
    3 sets · 12 reps · Dropsets
  • Upright Rows · EZ bar
    2 sets · 10 reps
  • Shrugs · EZ bar
    2 sets · 12 reps

Legs

6 exercises · 16 sets

  • Front Squats · Dumbbells
    2 sets · 8 reps
  • Goblet Squats · Dumbbells
    2 sets · 10 reps
  • Romanian Deadlifts · Dumbbells
    3 sets · 10 reps
  • Bulgarian Split Squats · Dumbbells
    3 sets · 10 reps
  • Standing Calf Raises · Bodyweight
    3 sets · 12 reps
  • Hanging Leg Raises · Bodyweight
    3 sets · 12 reps

Pull

7 exercises · 16 sets

  • Pull-Ups with Close Neutral Grip · Bodyweight
    2 sets · 6 reps
  • Pullovers on Bench · EZ bar
    2 sets · 12 reps
  • Seal Rows · EZ bar
    2 sets · 8 reps
  • One-Arm Rows · Dumbbells
    2 sets · 10 reps
  • Drag Hammer Curls · Dumbbells
    3 sets · 12 reps · Dropsets
  • Lateral Raises · Dumbbells
    2 sets · 12 reps
  • Incline Reverse Flys · Dumbbells
    3 sets · 12 reps