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Push Pull Legs Workout

This document outlines a 3 day per week full body workout program consisting of push, pull, and leg exercises. On push days, the workout focuses on exercises for the chest, shoulders, and triceps, such as bench press, shoulder press, and tricep extensions. Pull days target the back and biceps with movements like lat pulldowns, rows, and bicep curls. Leg days work the lower body with squats, lunges, leg curls, and calf raises. Each muscle group is trained with a variety of exercises in 3-4 sets of 8-15 reps along with some heavier and lighter sets.

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Pedro Henrique
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3K views2 pages

Push Pull Legs Workout

This document outlines a 3 day per week full body workout program consisting of push, pull, and leg exercises. On push days, the workout focuses on exercises for the chest, shoulders, and triceps, such as bench press, shoulder press, and tricep extensions. Pull days target the back and biceps with movements like lat pulldowns, rows, and bicep curls. Leg days work the lower body with squats, lunges, leg curls, and calf raises. Each muscle group is trained with a variety of exercises in 3-4 sets of 8-15 reps along with some heavier and lighter sets.

Uploaded by

Pedro Henrique
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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WEEK 1

Push Workout 1
1. Chest Flies Crossover - 4 sets 10 - 12 reps / 1 warmup set
2. Bench Press - 2 heavy sets 8-10 reps / 1 back off set 12-15
3. Seated Inclined Bench Machine - 2 heavy sets of 8-10 / 1 back off set of 15-20
4. Lateral Raises - 3 sets of 20 reps
5. Front Raises With Plate - 3 sets of 10-12 + superset with lateral raises
6. Cables Tricep Press - 2 sets 12-15 reps and 1 set of 8-10
7. Cables Tricep extension - 3 sets of 10-15
8. Dips - 3 sets to failure

Pull workout 1
1. Smith Machine Shrugs - 2 set of 15-20 / 2 sets of 8-10
2. Rear Delt Fly - 2 sets of 20 / 1 set of 8-10 / 1 back off set of 12-15
3. Lat Pull Down - 1 set of 15-20/ 1set of 8-10/ 1 set of 6-10 / 1 set of max weight + dropset
4. Unilateral Dumbell Row - 2 heavy sets / 1 back off set of 12-15
5. Seated Inclined Bench Bicep Curl - 2 sets of 15-20 / 2 sets of 8-10
6. Cables Bicep Curl (Rotation Always!) - 2 sets of 15-20 / 2 sets of 8-10
7. Seated Calf Raises - 2 sets of 15-20 / 1 sets of dropset

Leg Workout 1
1. Leg Extension - 3 warm up sets
2. Barbell Squat - 5 sets of 10-15 / 2 warm up sets
3. Leg Press - 1 set of 15-20 / 1 set of 10-12/ 1 set of 8-10 / 1 set of 4-6
4. Lunges - 3 sets of walk all the gym and comeback
5. Leg Extension - 3 sets of 10 reps of slow up + 10 reps slow down
6. Seated Leg Curl - 2 sets of 10-15 / 1 set of max weight / 1 set of max weight + dropset
Push Workout 2
1. Barbell or Dumbell Shoulder Press - 1 set of 15-20 / 1 set of 10-12 / 1 set of 8-10 / 1 set of 4-6
2. Lateral Raises Machine - 4 sets of 20
3. Dumbell Front Raises + Dumbell Lateral Raises - 1 set of 20 FR + 20 LR / 1 set of 12 FR + 20 LR / 2 sets of 8 FR + 20 LR
4. Hight Barbell Row - 1 set of 15-20 / 2 sets of 8-10 / 1 set of 4-6
5. Dumbell Inclined Bench Press - 1 set of 12-15 / 1 heavy set of 8-10 / 1 heavy set of 4-6 / 1 back off set of 12-15
6. Chest Flies (cables or free weight) - 1 set of 10-12/ 3 heavy sets of 8-10
7. Unilateral French Tricep Extension - 2 sets of 15 / 2 sets of 8-10
8.Cables Tricep Extension (Rotation Always!) - 1 Set of 15-20 / 2 sets of 8-10 / 1 set of 4-6

Pull workout 2
1. Rear Delt Fly Machine (pega neutra)- 1 set of 15-20 / 1 set of 12-15 / 1 set of 8-10 / 1 set of max weight + dropset
2. Machine High Row (pega pronada) - 1 set of 8-10 / 1 set of 4-6 / 1 set of max wheight + dropset
3. Remada Baixa (Comboio) pega de borracha triangular - 1 set of 10-12 / 2 seta of 8-10
4. Unilateral Row (machine) - 1 set of 15-20 / 1 set of 8-10 / 1 set of 8-10 + dropset
5. Seated Inclined Bench Bicep Curl - 2 sets of 15-20 / 2 sets of 8-10
6. Hammer Bicep Curl - 1 set of 12-15 / 2 sets of 8-10
7. Seated Calf Raises - 2 sets of 10 reps - 5seg isometria - 10 reps / 1 set of max weight + dropset

Leg Workout 2
1. Dumbell Stiff Deadlift - 1 set of 15-20 / 1 set of 12-15 / 1 set of 8-10 / 1 set of 6-8
2. Leg Curl Deitado - 1 set of 15-20 / 2 sets of 10-12 (3 seconds down and up) / 1 set of max weight + dropset
3. Seated Leg Curl - 1 set of 15-20 / 2 set of 10-12 / 1 set of 8-10 + dropset
4. Hip Trust - 2 set of 10-12 / 2 sets of 8-10
5. Seated Calf Raises - 2 sets of 10 reps - 5seg isometria - 10 reps / 1 set of max weight + dropset
6. Leg Extension - 3 sets of 10 reps of slow up + 10 reps slow down / 1 set of max weight plus dropset

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