3-Day Push/Pull/Legs (Pull-up Focused)
Workout 1 - Pull
Inverted Row
4 sets
·
8 - 10 reps
Lat Pulldown (Cable)
3 sets
·
10 - 12 reps
Seated Cable Row - Bar Grip
3 sets
·
12 - 15 reps
Bicep Curl (Barbell)
3 sets
·
10 - 12 reps
Face Pull
3 sets
·
15 - 20 reps
Workout 2 - Push
Bench Press (Barbell)
5 sets
·
8 - 12 reps
Incline Bench Press (Dumbbell)
3 sets
·
8 - 12 reps
Shoulder Press (Dumbbell)
3 sets
·
8 - 12 reps
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Negative Pull Up
3 sets
·
5 reps
Lateral Raise (Dumbbell)
3 sets
·
12 - 15 reps
Workout 3 - Legs
Squat (Barbell)
5 sets
·
6 - 10 reps
Romanian Deadlift (Dumbbell)
3 sets
·
10 - 12 reps
Leg Extension (Machine)
3 sets
·
12 - 15 reps
Standing Calf Raise (Machine)
3 sets
·
12 - 15 reps
Pull Up (Assisted)
3 sets
·
10 - 12 reps