Push Pull Legs

fitness

Workout summary TRAINING LEVEL DURATION DAYS PER WEEK WORKOUT LENGTH EQUIPMENT

BEGINNER 4 WEEKS 3-6 DAYS 45 MINUTES YES

TRAINING FREQUENCY: WEEK 1 TO WEEK 6 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 REST

PUSH (CHEST, TRICEPS & SHOULDER) PULL (BACK & BICEPS) LEGS PUSH (CHEST, TRICEPS & SHOULDER) PULL (BACK & BICEPS) LEGS

WARM UP PROTOCAL EXERCISE LOW INTENSITY CARDIO FOAM ROLLING/LACROSSE BALL FRONT/BACK LEG SWING SIDE/SIDE LEG SWING STANDING GLUTES SQUEEZE PRONE TRAP RAISE CABLE EXTERNAL ROATATION CABLE INTERNAL ROTATION OVERHEAD SHRUGS

SETS N/A N/A 2 2 2 2 2 2 2

REPS/TIME 5-10 MINS 2-3 MINS 12 12 15 SEC 15 15 15 15

NOTES PICK ANY MACHINE, ELEVATES YOUR HR TO 100-135 FOAM ROLL LARGE MUSCLE GROUP 12 EACH LEGS 12 EACH LEGS SQUEEZE YOUR GLUTES AS HARD AS POSSIBLE MIND MUSCLE CONNECTION WITH MID BACK 15 EACH SIDE 15 EACH SIDE LIGHT SQUEEZE ON TRAPS AT THE TOP

WHAT IF I AM STILL SORE? SHOULD I TRAIN OR TAKE ANOTHER REST DAY? Training sore is fine unless it puts you at an increased risk of injury. If you having difficult time getting in position or completing a full ROM due to pain, don’t train. Otherwise still train but be sure to perform a slightly longer warm-up for each exercise I CAN’T DO BODY WEIGHT PULL UPS, WHAT SHOULD I DO? Use an instead of dips/pull-ups machine WHAT IF I CAN’T DO STANDING OVERHEAD BARBELL PRESS? Do seated barbell press or DB shoulder press instead. They are similar moment patterns and have similar levels of activation. WARM UP Before every training session perform. Dynamic stretches such as arms swings and circle for 15-20 reps. Pyramid up in weight with 1-2 light sets and then go progressively havier. WHAT IF I CAN’T DO DIPS? Do neutral grip DB press instead.

1 2 3 4 5 6

DAY 1 – PUSH (CHEST, TRICEPS & SHOULDER) EXERCISE SETS REPS Bench Press 4 8-12 Chest Dips 4 8-12 Over Head Triceps Extensions 4 8-12 Triceps Press Down 3 10 -12 Side Lateral to Front Raise 4 10 Shoulder Press 3 8-12

1 2 3 4 5 6

DAY 2- PULL (BACK & BICEPS) EXERCISE SETS Wide Grip Late Pull Down 4 Bent Over Barbell Rows 4 Lats Push Down 4 Barbell Biceps Curls 4 Preacher Curls 3 Hammer Curls 4

REPS 8-12 8-10 10-12 6-8 8-12 8-12

DAY 3 (LEGS) 1 2 3 4

EXERCISE Squats Lunges Leg Curls Quad Raises

SETS 4 4 5 5

REPS 8-12 8-12 10-12 12-15

1 2 3 4 5 6

DAY 4 – PUSH (CHEST, TRICEPS & SHOULDER) EXERCISE SETS REPS Incline Bench Press 4 8-10 Cable Crossover 4 8-12 Skull Crusher 4 8-10 Close Grip Dips 4 8-10 Lateral Raises 4 8-12 Single Arm Linear Jammer 4 8-10

1 2 3 4 5 6

DAY 5- PULL (BACK & BICEPS) EXERCISE SETS Deadlift 3 Cable Rows 4 Pull Ups 4 Db Curls 4 Seated Incline Curls 4 Spider Curls 4

REPS 6-10 8-10 failure 8-10 8-10 8-12

DAY 6 (LEGS) 1 2 3 4

EXERCISE Machine Hack Squat Db Bulgarian Split Squat Romanian Deadlift Bodyweight Squat

DAY-7 (REST)

SETS 3 4 3 4

REPS 8-10 10-12 6-8 15-20