Push/Pull/Legs

Running Push/Pull/Legs Split, Followed By A Rest, Then Completing The Split Again. That Counts As 1 Week.

Contributed by: Liam Macpherson

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Push

• Pin Press - Barbell
  3 sets × 6, 5, 4 reps, 2m rest
• a. Bench Press - Neutral Grip Dumbbell
  3 sets × 10, 8, 6 reps
• b. Lateral Raise - Dumbbell
  3 sets × 10 reps, 90s rest
• Z Press - Barbell
  3 sets × 10, 8, 6 reps, 90s rest
• a. Upright Row - Dumbbell
  3 sets × 12, 10, 8 reps
• b. Pec Deck - Lever
  3 sets × 12, 10, 8 reps, 75s rest
• a. Scott Press - Dumbbell
  3 sets × 10 reps
• b. Rope Triceps Extention - Cable
  3 sets × 10 reps
• a. Overhead Triceps Extension - Dumbbell
  3 sets × 10 reps
• b. Bench Dip - Bodyweight/Weighted
  3 sets × 10 reps, 1m rest

Pull

• Pull-up - Bodyweight/Weighted
  3 sets × 6, 5, 4 reps, 2m rest
• Prone Row - Barbell
  3 sets × 10, 8, 6 reps, 90s rest
• a. Underhand Pulldown - Machine
  3 sets × 12, 10, 8 reps
• b. Underhand Row - Cable
  3 sets × 12, 10, 8 reps, 90s rest
• a. Bent Over Rear Delt Fly - Dumbbell
  3 sets × 10 reps
• b. Bicep Curl - Dumbbell
  3 sets × 10 reps, 1m rest
• a. Incline Curl - Dumbbell
  3 sets × 10 reps
• b. Reverse Curl - Cable
  3 sets × 10 reps, 1m rest
• a. Barbell Twist - Barbell
  3 sets × 20 reps
• b. Russian Twist - Bodyweight/Weighted
  3 sets × 40 reps
• c. Stability Ball Roll Out - Stability Ball (55cm)
  3 sets × 10 reps