Push / Pull / Legs

The Push/Pull/Legs Regimen is a “new era” split in order to force some extra growth.  Training each body part twice a week will help you and your body get out of the old routine you have been in and jump start your muscles into growing at a faster pace than training one body part per week would.

 

• Training Goal: Muscle Gain
• Level: Intermediate
• Days per week: 5-6
• Training Time: 45 minutes

Monday (Chest-Triceps-shoulders)

Chest	Sets	Reps
DB Incline Press	4	10
Peck Deck Flys	4	10

*Warm up your chest by doing one set of 20 reps with much lighter weight

Triceps	Sets	Reps
Pushdowns	4	10
Rev. Grip Pushdowns	4	10

Shoulders	Sets	Reps
Power Laterals	4	10
Front Plate Raise	4	10

 

Tuesday (Back and Biceps)

Chest	Sets	Reps
Lat Pulldown	4	10
DB Bentover row	4	10

*Warm up your back by doing one set of 20 reps with much lighter weight

Biceps	Sets	Reps
DB Curls	4	10
Hammer Curls	4	10

 

Wednesday (Legs)

Legs	Sets	Reps
Leg Press	4	10
Lunge	4	10
RDL	4	10
Seated Calf Raises	4	10

*Warm up walking 5-10 minutes on thee treadmill

Thursday (Chest-Triceps-shoulders)

Chest	Sets	Reps
Bench Press	4	10
Dips	4	10

*Warm up your chest by doing one set of 20 reps with much lighter weight

Triceps	Sets	Reps
Pushdowns V Bar	4	10
Seated Dips	4	10

Shoulders	Sets	Reps
Shoulder Press	4	10
Front Raises	4	10

 

Friday (Back and Biceps)

Back	Sets	Reps
Seated Row	4	10
Straight arm pulldown	4	10

*Warm up your back by doing one set of 20 reps with much lighter weight

Biceps	Sets	Reps
Barbell Curl	4	10
Incline Curl	4	10

 

Saturday (Legs)

Legs	Sets	Reps
Squat	4	10
Leg Extension	4	10
Kettlebell Swing	4	10
Standing Calf Raises	4	10

*Warm up walking 5-10 minutes on thee treadmill