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Upper Body Push (Chest, Triceps, Shoulders) Lower Body Pull (Glutes, Hips)

The document outlines an exercise routine that targets the major muscle groups of the upper body, lower body, and core. The upper body push exercises like bench press and chest fly target the chest, triceps, and shoulders. Lower body pull exercises such as glute bridges and leg curls work the glutes and hips. Lower body push exercises like squats and lunges focus on the quads and calves. Upper body pull movements including pull ups and bent over rows work the back and biceps. A variety of ab exercises such as planks and Russian twists are also included.

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Pratyush Sridhar
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171 views1 page

Upper Body Push (Chest, Triceps, Shoulders) Lower Body Pull (Glutes, Hips)

The document outlines an exercise routine that targets the major muscle groups of the upper body, lower body, and core. The upper body push exercises like bench press and chest fly target the chest, triceps, and shoulders. Lower body pull exercises such as glute bridges and leg curls work the glutes and hips. Lower body push exercises like squats and lunges focus on the quads and calves. Upper body pull movements including pull ups and bent over rows work the back and biceps. A variety of ab exercises such as planks and Russian twists are also included.

Uploaded by

Pratyush Sridhar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Upper Body Push (Chest, Triceps, Shoulders) Lower Body Pull (Glutes, Hips)

 Bench Press  Standing Band Hip Abduction


 Chest Press Machine  Glute bridges
 Chest Fly  Leg Curls
 Push ups  GHR
 Skull crushers  SL RDL
 Triceps Extensions  RDL
 Dips  Side Plank Leg Lift
 Military press/shoulder press  Clamshells
 Front Raise  Hips Series 1
 Lateral Raise  Hip Series 2
 Scapular Push Ups  PB Squeezes

Lower Body Push (Quads, Calves)


ABS
 Squat
 Sumo Squat  Russian Twist
 Leg Press  Planks
 Step ups  Side Planks
 Lunges  Bicycle Kicks
 Jump Squats/Lunges  Hanging Leg Raises
 Calf Raises  PB Circles
 Box Jumps  PB Rollouts
 Split Squat  Ab roller
 Wall Sits  Cable twist
 Pallof Press
Upper Body Pulls (Back, Biceps)  V-ups
 SL Drops
 Pull Ups
 Double Leg rowing
 Inverted Row
 Crunches
 Cable Row
 Sit ups
 Bent Over Row
 Dead Bug
 Lat Pulldowns
 Jack Knifes
 Reverse Fly
 Band Pull Apart
 GHR
 Y,T,W,L
 Upper body superman
 Bicep Curls
 Hammer Curl

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