Workout Routine

Push Pull Legs

by rahulj

Starting TM is 90% of 1RM.

Workouts

Push

Challenging Pike Pushup

Set
Intensity
Weight
Reps
Rest time
1
8
240 sec
2
8
240 sec

Challenging Pike Pushup

2 sets

Pike Pushup

Set
Intensity
Weight
Reps
Rest time
1
11
120 sec
2
11
120 sec
3
11
120 sec

Pike Pushup

3 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
8
240 sec
2
8
240 sec

Dips

2 sets

Assisted dips

Set
Intensity
Weight
Reps
Rest time
1
11
120 sec
2
11
120 sec
3
11
120 sec

Assisted dips

3 sets

Archer Pushup

Set
Intensity
Weight
Reps
Rest time
1
8
240 sec
2
8
240 sec

Archer Pushup

2 sets

push-ups

Set
Reps
Rest time
1
11
120 sec
2
11
120 sec
3
11
120 sec

push-ups

3 sets

Core + Legs

Challenging Pike Lifts

Set
Intensity
Weight
Reps
Rest time
1
7
240 sec
2
7
240 sec

Challenging Pike Lifts

2 sets

Pike Lifts

Set
Intensity
Weight
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

Pike Lifts

3 sets

hanging leg raises

Set
Reps
Rest time
1
5
240 sec
2
5
240 sec

hanging leg raises

2 sets

Knee raises

Set
Intensity
Weight
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

Knee raises

3 sets

Hollow body holds

Set
Intensity
Weight
Reps
Rest time
1
120 sec
2
120 sec
3
120 sec

Hollow body holds

3 sets

Assisted Pistol Sqauts

Set
Intensity
Weight
Reps
Rest time
1
3
240 sec
2
3
240 sec

Assisted Pistol Sqauts

2 sets

Air squats

Set
Intensity
Weight
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

Air squats

3 sets

Sliding Curls

Set
Intensity
Weight
Reps
Rest time
1
5
100 sec
2
5
100 sec

Sliding Curls

2 sets

Sliding Curls (posterior pelvic tilt)

Set
Intensity
Weight
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

Sliding Curls (posterior pelvic tilt)

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
120 sec
2
–
–
30
120 sec
3
–
–
30
120 sec

calf raise

3 sets

Pull

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
240 sec
2
–
–
5
240 sec

chinup

2 sets

Pull up negatives

Set
Intensity
Weight
Reps
Rest time
1
8
120 sec
2
8
120 sec
3
8
120 sec

Pull up negatives

3 sets

Horizontal Pull

Set
Intensity
Weight
Reps
Rest time
1
7
240 sec
2
7
240 sec

Horizontal Pull

2 sets

Horizontal Pull (bent knees)

Set
Intensity
Weight
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

Horizontal Pull (bent knees)

3 sets