Scribd
Upload
7 views

Workout Routine

The document outlines a workout routine split into push, legs, and pull days, listing specific exercises and sets/reps for each body part.

Uploaded by

Aayuqut Dubey
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
7 views

Workout Routine

The document outlines a workout routine split into push, legs, and pull days, listing specific exercises and sets/reps for each body part.

Uploaded by

Aayuqut Dubey
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 1

PUSH

1. Incline Moment (DB press or Barbell) 4x8


2. Chest Press 4x8
3. Chest Fly moment 4x10
4. Triceps Overhead Extension 3 x 10-15
5. Lateral Raises 5x10-20
6. Triceps pushdown 3x10-15

LEGS
1. Seated Hamstring Curl 5x10-15
2A. Hack Squat 5x8-12
2B. Leg Press 5x8-12
3. Calf Raises 5x10-20
4. Seated Dumbell Overhead Press 2-3x8-12
5. Leg Extension (Optional) 1-2 sets

PULL

1. (Vertical Pull) Lat pull down - 3×8-12


2. (Horizontal Pull) Machine row - 3-4 × 8-12
3. Lat pullover - 2-3 × 8-12
4. Reverse Pec deck fly - 3 × 12-15
5. Bicep curls - 3-4× 10-15

You might also like