Push Pull Leg Workout Split

What Is Push Pull Workout ?

Push Pull LEgs

A push-pull workout is a type of training split that categorizes exercises based on the movement patterns they involve. It separates exercises into two main categories: push exercises and pull exercises.

The idea behind a push-pull workout is to pair exercises that use opposing muscle groups or movement patterns. For instance, on a push day, you might work on your chest, shoulders, and triceps. On a pull day, you’d focus on your back, biceps, and sometimes legs (since some leg exercises, like deadlifts, involve a pulling motion).

This split can help in several ways:
– Efficient use of time: You can work multiple muscle groups without over-fatiguing any single area.
– Balanced training: By including both pushing and pulling movements, you’re less likely to develop muscle imbalances.
– Recovery: Alternating between push and pull days can allow for better recovery since different muscle groups are being worked on different days.

Many people find this split to be effective for gaining strength and muscle while allowing for adequate recovery between workouts targeting specific muscle groups

PUSH

1. Incline Bench Press ( 3 sets x 15 reps )

2.peck Flies ( 3 sets for 12 reps ) 

3.incline Cable Flies ( 3 sets for 15 reps ) + incline Push Ups .

4. Lateral Raises ( 4 sets for !5 Reps ) 

5.Barbell Raises + single Hand Cable Side Raise  ( 3 sets for 15 reps 

6.Triceps Rope Extension ( 3 sets of 12 reps )

7. Single Arm overhead  Dumbbell Extension + lying ez Bar Cable extension ( 3 sets of 12 reps 

PULL

1. shoulder grip lat pull down ( 2 sets for 12 reps ) 

2.  single hand Machine rowing  (3 sets  for 12 reps )

3.Rope cable push down ( 3 sets for 12 reps )

4.Cable Rowing ( 3 sets for 12 reps )

5. peck deck rear flies ( 4 sets of 12 reps )  

6. barbell Shrugs ( 3 sets of 12 reps ) 

7. Barbell Curls ( 3 sets of 12 reps )

8. Hammer Curls + Incline curls ( 3 sets of 2 reps ) 

LEGS

1. Leg extension ( 3 sets foe 12 reps )

2 . squats ( 4 sets of 12 reps )

3.single leg extension ( 3 sets of 12 reps ) 

4. leg press ( 2 sets of 12 reps ) 

5.standing single leg curl ( 2 sets of 12 reps ) 

6. Lying Leg Curls ( 34 sets of 12 reps )

7. standing calf raise ( 3 sets for 12 reps )

8. seated calf raise ( 3 sets of 12 reps )

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