Workout Routine

My Push Pull Legs Routine

by sirtwon

For incline dumbbell press (back before last and seat should be raised up) make sure that your arms are at 45°.

Starting TM is 90% of 1RM.

Workouts

Push

Incline dumbbell press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Chest press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

chest flys

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Incline bench press machine

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Shoulder press (front)

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

front raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

overhead triceps extension

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

triceps extension (rope)

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

seated dips

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

triceps kickback

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Pull

Machine pulldown

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

t-bar row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Close-grip pulley

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

seated incline curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

hammer curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Cable curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

face pull

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

shrug

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Legs

leg extension

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

hack squat

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

leg press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Seated leg curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

Hip adduction

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

Lying leg curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

–

100 sec

Crunches

Set

Intensity

Weight

Reps

Rest time

100 sec

lateral leg raises

Set

Reps

Rest time

100 sec

hip abduction

Set

Intensity

Weight

Reps

Rest time

–

100 sec

–

100 sec

–

100 sec

Workout Routine

My Push Pull Legs Routine

Workouts

Push

Incline dumbbell press

Set

Intensity

Weight

Reps

Rest time

Incline dumbbell press

3 sets

Chest press

Set

Intensity

Weight

Reps

Rest time

Chest press

3 sets

chest flys

Set

Intensity

Weight

Reps

Rest time

chest flys

3 sets

Incline bench press machine

Set

Intensity

Weight

Reps

Rest time

Incline bench press machine

3 sets

Shoulder press (front)

Set

Intensity

Weight

Reps

Rest time

Shoulder press (front)

3 sets

lateral raise

Set

Intensity

Weight

Reps

Rest time

lateral raise

4 sets

front raise

Set

Intensity

Weight

Reps

Rest time

front raise

4 sets

overhead triceps extension

Set

Intensity

Weight

Reps

Rest time

overhead triceps extension

4 sets

triceps extension (rope)

Set

Intensity

Weight

Reps

Rest time

triceps extension (rope)

3 sets

seated dips

Set

Intensity

Weight