PUSH - PULL - LEGS

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
adambrenner
Rating:
 Unrated
Created By:
adambrenner on September 07, 2014
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Shoulders, Triceps, Back, Lower Back, Biceps, Calves, Thighs, Forearms, Trapezius
Description

PUSH/PULL/LEGS

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Decline Barbell Press95 lbs.1060
95 lbs.1060
95 lbs.1060
Barbell Bench Press125 lbs.1060
125 lbs.1060
125 lbs.1060
Hammer Strength Decline Press-1060
-1060
-1060
Dumbbell Bench Press-1060
-1060
-1060
Shoulders
Dumbbell Arnold Shoulder Press25 lbs.1060
25 lbs.1060
25 lbs.1060
Smith Machine Front Press-1060
-1060
-1060
Machine Rear Deltoid Extensions-1060
-1060
-1060
Standing Shoulder Pull, Internal Rotation-1060
-1060
-1060
Standing Shoulder Pull, External Rotation-1060
-1060
-1060
Triceps
One-Arm Dumbbell Kickbacks-1060
-1060
-1060
Triceps Cable Pushdowns110 lbs.1060
110 lbs.1060
110 lbs.1060
Lying Triceps Extensions-1060
-1060
-1060
Triceps Parallel-Bar Dips--60
--60
--60
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Back
Wide Grip Front Chin-Ups-1060
-1060
-1060
Hammer Strength Isolateral Low Row-1060
-1060
-1060
Hammer Strength Isolateral High Row-1060
-1060
-1060
Bent-Over Barbell Rows-1060
-1060
-1060
Lower Back
Back Extensions-1060
-1060
-1060
Biceps
Standing Alternate Dumbbell Curls30 lbs.1060
30 lbs.1060
30 lbs.1060
Standing Barbell Curls70 lbs.1060
70 lbs.1060
70 lbs.1060
Standing Overhead Cable Curls-1060
-1060
-1060
Machine Preacher Curls-1060
-1060
-1060
Standing Barbell Reverse Curls-1060
-1060
-1060
Shoulders
Seated Dumbbell Shrugs-1060
-1060
-1060

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