• Author / Uploaded
• Tejinder Gill

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LEGS/PUSH/PULL ROUTINE Day

Workout

Day 1

Legs

Day 2

Push

Day 3

Pull

Day 4

Rest

Day 5

Repeat Day 1: Legs + Abs

Exercise

Reps

Sets

Rest (in minutes)

Squat

3-5

4

3

Stiff Legged Deadlift

6-8

4

1,5-2

Leg Press

10-12

3

1,5

Leg Curl

12-15

3

1

Seated Calf Raises

12-15

5

1

Cable Crunch

10-15

4

1

(weighted) Leg Raises

10-15

4

1

Day 2: Push (Chest, Shoulders, Triceps) Exercise

Reps

Sets

Rest (in minutes)

Bench Press

3-5

4

3-5

Incline DB Press

8-10

3

1,5-2

Overhead Press

8-10

3

1,5-2

Cable Flyes

12-15

3

1-1,5

Standing Side Raises

12-15

3

1-1,5

Pushdown

8-10

3

1-1,5

Dumbbel Skulcrusher

10-12

3

1-1,5

Day 3: Pull (Back, Traps, Biceps Exercise

Reps

Sets

Rest (in minutes)

Weighted Pullups

3-5

4

3-5

Barbell Row

8-10

3

1,5-2

Cable Row

10-12

3

1,5-2

Barbell Shrugs

12-15

3

1-1,5

Facepull

8-10

3

1-1,5

Barbell Curl

8-10

3

1,5-2

Reverse Cable Curl

10-12

3

1-1,5

Ab Roller

MAX

4

1