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Push-Pull-LegsCreated by JuryDuty
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Workout Programs → Push-Pull-Legs
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Summary
3 Workouts / 25 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
A three-day, full body workout, designed to do push exercises, then pull exercises, then legs. Does not include cardio.
Workouts
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Bench Press - Dumbbells, Inclined 3 sets: 8 reps, 8 reps, 8 reps Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you p... |
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Bench Press - Dumbbell, Flat 3 sets: 8 reps, 8 reps, 8 reps Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa... |
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Shoulder Press - Dumbbell, Seated 3 sets: 8 reps, 8 reps, 8 reps Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead... |
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Flyes - Dumbbell, Flat 2 sets: 15 reps, 15 reps Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in yo... |
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Side Lateral Raise - Seated 3 sets: 8 reps, 8 reps, 8 reps Works the side delts. Sit at the end of a flat bench with your feet firmly on the floor. Hold dumbbells with your palms facing in and your arms straight down at your sides. Raise dumbbells in a semici... |
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Rear Delt Row - Barbell, Standing 3 sets: 8 reps, 8 reps, 8 reps Preparation: Bend knees slightly and bend over bar while keeping your back straight. Grasp the bar with a wide overhand grip. Execution: Keeping upper arm perpendicular to torso, pull barbell up towar... |
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Tricep Kickbacks - Dumbbell 6 sets: 8 reps, 8 reps, 8 reps, 8 reps, 8 reps, 8 reps Stand to the right of a flat bench. Bend your left knee and rest it on the bench, and place your left hand ahead of you on the bench for balance. Your back should be as straight as possible. Pick up a... |
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Tricep Press - Dumbbell, Seated 3 sets: 8 reps, 8 reps, 8 reps Sit on a bench with a straight back, feet flat on the floor, and back firmly against the bench. Grasp one end of a dumbbell with both hands (palms up) and raise it above your head, locking the elbows.... |
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Crunch 2 sets: 20 reps, 20 reps Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart... |
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Crunch - Oblique 2 sets: 20 reps, 20 reps Works your side obliques. Lie flat on your back with your knees bent (placing your knees on the floor or resting on a bench). Place your left hand over your left ear. Roll your upper body up to the ri... |
| There are other exercises for this workout, view them in the workout detail | |
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