Low Volume Push Pull Legs

For muscle growth. You can run 6 days 1 off or 3 days 1 off repeat. up to you. For warmups do 2-3. Ex on lateral raise working weight 30lbs. 15lbs for 5-8 reps, then 22.5lbs for 1-3 reps. Rest between 2-3 minutes between warmups and for working set 3-4. On leg press for example that warm up method might not apply. My working set 7 plates. I just add a plate each side, do a few reps, rest 2 mins repeat until my final warm up, I do 1 rep. Let me know if you got questions. My tiktok @luis_shz69.

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Calf Raise (Machine)

Romanian Deadlift (Barbell)

Abs Crunch (Weighted)

Leg Extension

Knee Flexion. Easy To Overload

Shoulder Press (Machine)

Lateral Raise (Cable)

Any Chest Exercise 

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Push

Lat Pulldown

Upper Back Row

Neutral Grip Row

Hammer Curl (Dumbbell)

Preacher Curl (Dumbbell)

Pull

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