Push Pull Legs Cardio - RishiPorwal

Develop a good symmetry with a slight focus on lower body.

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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

Week 13

Week 14

Cycling

Treadmill

Reverse Wrist Curl (Dumbbell)

HIIT Full Body

Plank to Push Up

Cardio

Pull-Up (Weighted)

Single Arm Row (Dumbbell)

Lat Pulldown

T-Bar Row

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Russian Twist (Dumbbell)

Pull (Back & Biceps) + Abs (Du

Hip Thrust (Machine)

Leg Curl

Step-Up (Weighted)

Glute Kickback (Cable)

Seated Calf Raise

Abs Crunch (Machine)

Hamstrings & Glutes + Abs (Mac

Elliptical

Farmer's Walk (Weighted)

Hanging Leg Raise

Plank

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Shoulder Press (Machine)

Lateral Raise (Cable)

Chest Fly (Cable)

Skull Crusher (Barbell)

Tricep Pushdown (Cable)

Push (Chest, Shoulders, Tricep

Squat (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Leg Press (45 Degrees)

Leg Extension

Hyperextension

Standing Calf Raise

Abs Crunch (Bodyweight)

Quads & Glutes + Abs (

Front Squat (Barbell)

Single Leg Calf Raise (Weighted)

Bicep Curl (EZ Bar)

Single Arm Overhead Tricep Extension

Decline Sit Up (Bodyweight)

Quads, Glutes & Hamstrings + A

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