Push, Pull, Legs, Workout Regimen.
The point of this plan is to get all the similar working muscle groups in each day so that each
latter day is unaected by fafigue or soreness from the previous day.
For the first few weeks sfick to the menfioned guide and once you have the workout down and
you feel comfortable with the exercise you can look to subsfitute in some of the newer exercises I will list
later.
Day 1 Push Bench press.
Incline bench press.
Downward cable %ys.
Seated shoulder press
with dumbbells.
Standing dumbbell %y.
Incline front dumbbell
raises.
Dips.
Tricep rope push down.
Dumbbell tricep
extension .
8-10 reps 3 sets
8-10 reps 3 sets
10-12 reps 3 sets
8-10 reps 3 sets
10-15 reps 3 sets
10-12 reps 3 sets
To failure 3 sets
10-12 reps 3 sets
10-12 reps 3 sets
Day 2 Pull Pull ups.
Barbell row.
Seated cable row.
Face pulls.
Preacher Curls.
Incline dumbbell curls.
Cable curls.
To failure 3 sets
8-10 reps 3 sets
10-12 reps 3 sets
12-15 reps 3 sets
8-10 reps 3 sets
10-12 reps 3 sets
10-12 reps 3 sets
Day 3 Legs Squats.
Hack squats.
Deadli1s.
Leg curls.
Calf extension.
8-10 reps 3 sets
8-10 reps 3 sets
8-10 reps 3 sets
10-12 reps 3 sets
To failure
Day 4 Push See above
Day 5 Pull See above
Day 6 Legs See above
Day 7 Rest Sleep To failure
Furthermore do abs aer the rest of your stu, at least 2 exercises like planks or clock work.
Push day Subs
A chest subsfitute instead of say the cable %ys are what I call squeezies, you take two dumbbells
on an incline put them together and push them upward while focusing on pushing them together. Like
below but keep them together the whole fime like in the second picture, even when you bring them
down.
A good triceps subsfitute for dips would be skull crushers, google how to do them as you will google all
the other exercises.
A good subsfitute for the incline front dumbbell raises would be to super set (meaning to immediately
a1er one exercise do the next) a1er the standing dumbbell %ys with standing military press with an ez
curl bar.
Pull day Subs
A subsfitute for back day would be dumbbell rows instead of barbell if all the barbells are taken.
A devastafing subsfitute for preacher curls, but you will need a spotter for sure, would be cheat curls.
When doing these try not to use your back too much, that’s what the spotter is for, to help you get it up,
then focus on the down as much as possible, let it down as slow as you can with the curl.
