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Push Pull Legs

6 days

Push

7 exercises · 22 sets

  • Bench Press · Barbell
    3 sets · 6 reps
  • Incline Chest Press · Machine
    3 sets · 10 reps
  • Shoulder Press · Machine
    3 sets · 8 reps
  • Bench Press with Close Grip · Smith machine
    4 sets · 10 reps
  • Reverse Butterfly with Wide Grip · Machine
    3 sets · 10 reps
  • Lean Away Lateral Raises · Cable
    3 sets · 12 reps
  • Bent-Over Shrugs · Barbell
    3 sets · 12 reps

Legs

6 exercises · 23 sets

  • Deadlifts · Barbell
    4 sets · 6 reps
  • Reverse Lunges · Dumbbells
    3 sets · 8 reps
  • Hyperextensions on Roman Chair · Bodyweight
    4 sets · 10 reps
  • Leg Extensions · Machine
    4 sets · 12 reps
  • Kneeling Crunches · Cable
    4 sets · 10 reps
  • Standing Calf Raises · Machine
    4 sets · 12 reps · Dropsets

Pull

7 exercises · 21 sets

  • Chin-Ups · Bodyweight
    3 sets · 6 reps
  • Lat Pulldowns with Wide Overhand Grip · Cable
    3 sets · 8 reps
  • One-Arm Rows with Wide Grip · Dumbbells
    3 sets · 10 reps
  • Spider Curls · EZ bar
    3 sets · 10 reps
  • Hammer Curls · Dumbbells
    3 sets · 15 reps
  • Bent-Over Lateral Raises · Dumbbells
    3 sets · 12 reps
  • Lateral Raises · Dumbbells
    3 sets · 15 reps

Push

6 exercises · 21 sets

  • Incline Bench Press · Dumbbells
    4 sets · 8 reps
  • Bench Press · Smith machine
    3 sets · 12 reps
  • Seated Shoulder Press with Close Grip · Dumbbells
    3 sets · 10 reps
  • Skull Crushers · Dumbbells
    4 sets · 12 reps · Dropsets
  • Incline Lateral Raises · Dumbbells
    3 sets · 10 reps
  • Face Pulls with Rope · Cable
    4 sets · 15 reps

Legs

5 exercises · 20 sets

  • Front Squats · Barbell
    4 sets · 6 reps
  • Romanian Deadlifts · Dumbbells
    4 sets · 8 reps
  • Bulgarian Split Squats · Dumbbells
    4 sets · 10 reps
  • Decline Reverse Crunches · Bodyweight
    4 sets · 12 reps · Dropsets
  • Side Crunches · Bodyweight
    4 sets · 15 reps

Pull

6 exercises · 22 sets

  • Bent-Over Rows · Dumbbells
    4 sets · 6 reps
  • One-Arm Rows · Dumbbells
    3 sets · 8 reps
  • Lat Pulldowns with Close Neutral Grip · Cable
    4 sets · 10 reps
  • Curls · EZ bar
    4 sets · 12 reps
  • Upright Rows · Dumbbells
    4 sets · 12 reps
  • Shrugs · Dumbbells
    3 sets · 10 reps