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.

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Created By:

adambrenner on January 29, 2014

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Chest, Shoulders, Triceps, Back, Thighs, Biceps, Calves, Forearms

Description

Push / Pull / Legs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	8	60
	-	8	60
	-	8	60
Incline Barbell Press	-	8	60
	-	8	60
	-	8	60
Decline Barbell Press	-	8	60
	-	8	60
	-	8	60
Shoulders
Dumbbell Arnold Shoulder Press	-	10	60
	-	10	60
	-	10	60
Triceps
Triceps Bench Dips	-	10	60
	-	10	60
	-	10	60
Triceps Cable Pushdowns	-	15	60
	-	15	60
	-	15	60
Back
Clapping Pull-Ups	-	15	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide Grip Front Chin-Ups	-	50	60
Bent-Over Barbell Rows	-	10	60
	-	10	60
	-	10	60
Thighs
Stiff-Legged Deadlifts	-	8	60
	-	8	60
	-	8	60
Biceps
Standing Alternate Dumbbell Curls	-	16	60
	-	16	60
	-	16	60
Standing Barbell Curls	-	8	60
	-	8	60
	-	8	60
Standing Barbell Reverse Curls	-	10	60
	-	10	60
	-	10	60

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