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• Brandon Foley

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Chris Bumstead’s Push, Pull, Legs

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Day 1 – Push Day

Exercise 1. Barbell Bench Press

2. Alternating Dumbbell Shoulder Press 3. Chest Flyes superset with Rope Extensions 4. Lateral Raises 5. Triceps Dips

• • • •

Reps 2 warm up sets 2 heavy sets 5-8 reps 1 back off set 10-12 reps 3 sets 10-12 reps

• Superset 4 sets 10-12 reps flyes • 4 sets 7-10 reps extensions • 4 sets 10-12 reps, keep rest under 1 minute. • 3 sets to failure

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Day 2 – Pull Day

Exercise 1. Pull Downs

1. Barbell Bent Over Rows

2. Incline Dumbbell Curls 3. Pull Ups 4. EZ Bar Curls

• • • • • • • • •

Reps 2 warm up sets 3 sets 8-10 reps, last set dropset 2 warm up sets 2 heavy sets 6-8 reps 1 back off set 10-12 reps 4 sets 10-12 reps 3 sets to failure 2 sets 8-10 reps 2 sets of 40 second sets 3

Day 3 – Leg Day

Exercise 1. Lunges

• •

2. RDL’s or Deadlift

3. Hip Thrusts 4. Seated Calve Raises 5. Lying Hamstring Curls

• • • • • • •

Reps 3 warm up bodyweight sets 10-15 reps 3 weighted sets 12-15 reps each leg 2 warm up sets 3 sets 10-12 reps 6-8 reps if deadlift 3 sets 10-12 reps 6 sets 10-12 reps 2 sets 8-10 reps 2 sets of 40 second sets 4

Day 4 – Push Day

Exercise 1. Close Grip Bench Press 2. Standing Barbell Press 3. Pec Deck Flyes 4. Overhead Triceps Movement 5. Lateral Raises superset with Pushups

• • • • • • •

Reps 3 sets 8-10 reps 3 sets 10-12 reps 1 set 8-10 reps 2 sets of 40 second sets 3 sets 10-12 reps 4 sets 10-12 reps LR 3 sets to failure for pushups

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Day 5 – Pull Day

Exercise 1. Pull Ups 2. Rack Pulls 3. 4. 5. 6.

Hammer Curls Reverse Grip Pulldown Cable Curls Seated Pulley Rows

7. Dumbbell Curls

• • • • • • • •

Reps 3 sets to failure 3 warm up sets 2 sets 8-10 reps 3 sets 10-12 reps 3 sets 10-12 reps 3 sets 10-12 reps 2 drop sets total of 20 reps each Run the rack to failure

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Day 6 – Leg Day

Exercise 1. Squats

2. Leg Press superset with Calves 3. Hip Adductors 4. Standing Calf Raises 5. Leg Extensions

• • • • • • • • •

Reps 3 warm up sets 3 sets 8-10 reps 1 set 4-6 reps 2 sets 40 seconds sets LP 2 sets calf press to failure 4 sets 10-12 reps 4 sets 10-12 reps then bounce reps to failure 2 sets 10-12 reps 2 sets triple drop set

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Day 7 – Rest Day

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