fbpx
Skip links

3 Day Split Workout, Push Pull Legs

All exercises are performed with 4 sets of 10-12 reps and 30-60 seconds rest between.

Day 1 Push (Chest, Shoulders, Triceps)

  1. Cable flies seated
  2. Prime Incline chest press
  3. Pec Dec
  4. Shoulder lateral
  5. Shoulder press
  6. Rear-facing Pec Dec
  7. Tricep straight bar press down
  8. Tricep underhand press down
  9. Tricep dips

 

Day 2 Pull (Back, Biceps)

  1. Lat Pulldown
  2. Seated Row
  3. Extreme Row
  4. Pullover
  5. Preacher Curl
  6. Dumbell Curl
  7. Cable Curls

 

Day 3 Legs

  1. Leg press
  2. Leg curls
  3. RDL
  4. Leg extensions
  5. Calf Raise
  6. Gulteator with 1-second hold at the bottom