The Push/ Pull Routine

Day One:
Primary Focus: Chest/ Shoulder/ Triceps

Incline Press 5 sets 12 - 10 – 8 –10 – 12 reps

Bench Press 4 sets of 10 reps

Dumbbell Pullover 4 sets of 12 reps

Arnold Press 4 sets of 12 reps

Side laterals 5 sets of 10 – 12 reps

Shoulder Press 5 sets 12 - 10 – 8 –10 – 12 reps

Lying Tricep Extensions 4 sets x 10-12 reps

Tricep Pushdowns 4 sets x 10-12 reps

Tricep Kicks Back 4 sets x 10-12 reps


Day Two:
Primary Focus: Back/ Bicep/ Forearm

Reverse- Grip Lats Pull 5 sets 12 - 10 – 8 –10 – 12

Bent Over Row 4 sets 10 – 8 –6 – 10 reps

Lats Pull-downs 4 sets 10 – 8 –6 – 10 reps

Shrugs 4 sets of 12 reps

Barbell Curls 4 sets x 10-12 reps

Preacher Curls 4 sets x 10-12 reps

Reverse Curls 3 sets x 10-12 reps

Wrist Curls 3 sets x 10-12 reps


Day Three:
Primary Focus: Legs

Squats 5 sets x 8-12 reps

Bench Squats 5 sets x 10-12 reps

Leg Extensions 5 sets x 12-15 reps

Hamstring Curls 5 sets x 10-12 reps

Calf presses 5 sets x 12-15 reps

Happy Lifting!