Workout Routine

My Push Pull Legs Routine

by Bharat

*Monday = Pull *Tuesday = Push *Wednesday = Legs *Thursday = Pull *Friday = Push

Every day = +30min treadmill

Starting TM is 90% of 1RM.

Workouts

Pull

Pull-up

Set

Intensity

Weight

Reps

Rest time

1

0 +

amrap

100 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

0 +

amrap

100 sec

2

–

–

0 +

amrap

100 sec

3

–

–

0 +

amrap

100 sec

face pull

Set

Intensity

Weight

Reps

Rest time

1

–

–

0 +

amrap

100 sec

2

–

–

0 +

amrap

100 sec

3

–

–

0 +

amrap

100 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

0 +

amrap

100 sec

2

–

–

0 +

amrap

100 sec

3

–

–

0 +

amrap

100 sec

preacher curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

0 +

amrap

100 sec

2

–

–

0 +

amrap

100 sec

3

–

–

0 +

amrap

100 sec

hammer curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

0 +

amrap

100 sec

2

–

–

0 +

amrap

100 sec

3

–

–

0 +

amrap

100 sec

chest supported rows

Set

Intensity

Weight

Reps

Rest time

1

–

–

0 +

amrap

100 sec

2

–

–

0 +

amrap

100 sec

3

–

–

0 +

amrap

100 sec

wrist curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

0 +

amrap

100 sec

2

–

–

0 +

amrap

100 sec

3

–

–

0 +

amrap

100 sec

Push

push-ups

Set

Reps

Rest time

1

0 +

amrap

100 sec

2

0 +

amrap

100 sec

3

0 +

amrap

100 sec

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

0 +

amrap

100 sec

2

–

–

0 +

amrap

100 sec

3

–

–

0 +

amrap

100 sec

Fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

0 +

amrap

100 sec

2

–

–

0 +

amrap

100 sec

3

–

–

0 +

amrap

100 sec

overhead triceps extensions

Set

Intensity

Weight

Reps

Rest time

1

–

–

0 +

amrap

100 sec

2

–

–

0 +

amrap

100 sec

3

–

–

0 +

amrap

100 sec

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

0 +

amrap

100 sec

2

–

–

0 +

amrap

100 sec

3

–

–

0 +

amrap

100 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

0 +

amrap

100 sec

2

–

–

0 +

amrap

100 sec

3

–

–

0 +

amrap

100 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

0 +

amrap

100 sec

2

–

–

0 +

amrap

100 sec

3

–

–

0 +

amrap

100 sec

wrist curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

0 +

amrap

100 sec

2

–

–

0 +

amrap

100 sec

3

–

–

0 +

amrap

100 sec

Legs

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

0 +

amrap

100 sec

2

–

–

0 +

amrap

100 sec

3

–

–

0 +

amrap

100 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

0 +

amrap

100 sec

2

–

–

0 +

amrap

100 sec

3

–

–

0 +

amrap

100 sec

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

0 +

amrap

100 sec

2

–

–

0 +

amrap

100 sec

3

–

–

0 +

amrap

100 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

0 +

amrap

100 sec

2

–

–

0 +

amrap

100 sec

3

–

–

0 +

amrap

100 sec

leg curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

0 +

amrap

100 sec

2

–

–

0 +

amrap

100 sec

3

–

–

0 +

amrap

100 sec

wrist curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

0 +

amrap

100 sec

2

–

–

0 +

amrap

100 sec

3

–

–

0 +

amrap

100 sec