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Weekly Push Pull Legs Workout Plan

This document outlines a weekly workout routine split into separate days targeting different muscle groups. Day 1 (Monday) focuses on chest, shoulders, and triceps. Day 2 (Tuesday) targets back and biceps. Day 3 (Wednesday) works legs and quads. Day 4 (Thursday) is a rest day. Day 5 (Friday) repeats the push workout from Day 1. Day 6 (Saturday) repeats the pull workout from Day 2. Day 7 (Sunday) repeats the leg workout from Day 3. Each workout lists the exercises and sets/reps for each muscle group.

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320 views3 pages

Weekly Push Pull Legs Workout Plan

This document outlines a weekly workout routine split into separate days targeting different muscle groups. Day 1 (Monday) focuses on chest, shoulders, and triceps. Day 2 (Tuesday) targets back and biceps. Day 3 (Wednesday) works legs and quads. Day 4 (Thursday) is a rest day. Day 5 (Friday) repeats the push workout from Day 1. Day 6 (Saturday) repeats the pull workout from Day 2. Day 7 (Sunday) repeats the leg workout from Day 3. Each workout lists the exercises and sets/reps for each muscle group.

Uploaded by

jm2604g11
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd

Push Pull Legs (Day 2)

Mánadag - Pushday
Chest shoulder og triceps

Chest :
-Benchpress 3sets 8reps 8r 100kg
-Incline dumbbell 4sets 10-12reps
-cable crossover 4sets 8-10reps

Shoulder :
dumbbell sitting press 3sets 8-10 reps
- lateral raise 4sets 12reps

Triceps :
-benchpress close grip 4sets 8reps
- rope pull down 3sets 12reps
-lying triceps extensions 3sets 12reps

Týsdag - Pullday
Back og biceps

Back :
-pull ups 3 sets Preps
-Back lat pulldown 4sets 10reps
-dead rows 3 sets 10reps
-back pulldown machine 3sets 12

Biceps :
-chin ups 3 sets Preps
-Standing dumbbell curl 2sets 6-10reps
-standing hammer curl 2sets 6-10reps
-Ez bar curl 3 sets 6-10 reps

Mikudag - Legday
Legs og quads
legs :
-barebell squats 5sets 8-10reps
- the glute
-ham raise 3 sets 8-10reps

Hósdag - restday

Fríggjadag - Pushday
Chest Shoulder og triceps
Chest : Incline benchpress 4sets 12reps
-Flatbenchpress dumbells 3 sets 8-10 reps
-Cable crossover 3sets 8-10reps

Shoulder : dumbbell standing press 3sets 8-10 reps


-sitting lateral raise 4sets 12reps

Triceps :
-benchpress close grip 4sets 8reps
- triceps push down 3sets 12reps
-lying triceps to forehead 3sets 12reps

Leygardag - Pullday

Back og biceps

Back :
-pull ups 3 sets ?reps
-Back lat pulldown 4sets 10reps
-dead rows 3 sets 10reps

Biceps :
-chin ups 3 sets Preps
-Sitting dumbbell hammer curl 2sets 6-10reps
-sitting dumbbell curl 2sets 6-10reps
-machine bicep cable curl 3 sets 6-10 reps

Sunnudagin - Legday

Legs og quads
legs :
-barebell deadlifts 5sets 8-10reps
- the glute
-ham raise 3 sets 8-10reps

suggestions:
triceps dumbbell kickbacks

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