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My Push Pull Legs routine, training each group twice per week.
Barbell Bench Press
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4x6 reps |
rest: 180s
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Dumbbell Incline Fly
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Barbell Military Press
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4x6 reps |
rest: 180s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 30s
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Barbell Deadlift
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4x6 reps |
rest: 180s
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Chin-Up
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4x10 reps |
rest: 60s
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Barbell Bent-Over Row
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3x8 reps |
rest: 60s
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Machine Lat Pulldown
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3x10 reps |
rest: 60s
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Barbell Curl
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2x12 reps |
rest: 60s
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Dumbbell Alternating Incline Curl
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3x8 reps |
rest: 60s
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Barbell Squat
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4x6 reps |
rest: 180s
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Barbell Front Squat
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4x10 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x12 reps |
rest: 60s
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Smith Machine Toe Raise
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3x12 reps |
rest: 60s
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Machine Ab Crunch
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3x12 reps |
rest: 60s
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