3-Day Push/Pull/Legs Split
Push
Bench Press (Barbell)
3 sets
·
6 - 10 reps
Incline Bench Press (Dumbbell)
3 sets
·
8 - 12 reps
Shoulder Press (Dumbbell)
3 sets
·
10 - 12 reps
Cable Fly Crossovers
3 sets
·
12 - 15 reps
Lateral Raise (Dumbbell)
3 sets
·
12 - 15 reps
_Upper-Arms_small_thumbnail@3x.jpg)
Triceps Rope Pushdown
3 sets
·
12 - 15 reps
Pull
Bent Over Row (Barbell)
3 sets
·
6 - 10 reps
Lat Pulldown (Cable)
3 sets
·
8 - 12 reps
Seated Cable Row - V Grip (Cable)
3 sets
·
10 - 12 reps
Shrug (Dumbbell)
3 sets
·
10 - 12 reps
Bicep Curl (Barbell)
3 sets
·
12 - 15 reps
_Upper-Arms_thumbnail@3x.jpg)
Hammer Curl (Dumbbell)
3 sets
·
12 - 15 reps
Face Pull
3 sets
·
15 - 20 reps
Legs
Squat (Barbell)
3 sets
·
6 - 10 reps
Romanian Deadlift (Dumbbell)
3 sets
·
10 - 12 reps
Leg Extension (Machine)
3 sets
·
12 - 15 reps
Seated Leg Curl (Machine)
3 sets
·
12 - 15 reps
_thumbnail@3x.jpg)
Seated Calf Raise
3 sets
·
12 - 15 reps
Cable Crunch
3 sets
·
12 - 15 reps
Lying Leg Raise
3 sets
·
15 - 20 reps