Push Pull Leg

Fat loose, Lean Muscle Growth and Strength Gain.
1 warm up set
3 working set

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Cable)

Chest Fly (Cable)

Shoulder Press (Machine)

Single Arm Tricep Extension (Cable)

Single Arm Overhead Tricep Extension

Push Day

Single Arm Row (Dumbbell)

Seated Row (Cable)

Lat Pulldown

Straight Arm Pulldown

Reverse Pec Deck

Hammer Curl

Incline Curl (Dumbbell)

Preacher Curl (Barbell)

Shrug (Dumbbell)

Pull Day

Pull-Up (Bodyweight)

Bent Over Row (Barbell)

Face Pull

Bicep Curl (Cable)

Alternating Dumbbell Curl

Shrug (Barbell)

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Cable Crunch

Hanging Leg Raise

Push Day & Abs

Squat (Barbell)

Leg Press (45 Degrees)

Leg Extension

Hamstring Curl

Standing Calf Raise

Walking Lunge

Leg & Abs

Leg Press

Romanian Deadlift (Barbell)

Seated Calf Raise

Split Squat (Dumbbell)

Leg Day & Abs

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