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PUSH- PULL- LEGS ROUTINE
Push (a)
* decline bench press/ dip machine 4x8….60sec to 2 min rest…1-0-3 tempo
* flat bench press (any variation) ...4x8….60sec to 2 min rest…1-0-3 tempo
* Machine flat bench press… 4x8….60sec to 2 min rest…1-0-3 tempo
* incline bench press (any variation) …4x8….60sec to 2 min rest…1-0-3 tempo
* incline flye/ crucifix fly 4x12….60sec to 2 min rest…1-0-3 tempo
* side lateral raise ss with shoulder press (any variation) … 4x12….60sec to 2 min rest…1-0-3 tempo
* Two triceps exercises… 4x12….60sec to 2 min rest…1-0-3 tempo
Push (b)
* incline bench press (any variation) ...4x8….60sec to 2 min rest…1-0-3 tempo
* incline bench press (any variation) ...4x8….60sec to 2 min rest…1-0-3 tempo
* Machine flat bench press...4x8….60sec to 2 min rest…1-0-3 tempo
* decline bench press/ dip machine...4x8….60sec to 2 min rest…1-0-3 tempo
* incline flye...4x12….60sec to 2 min rest…1-0-3 tempo
* side lateral raise ss with shoulder press any variation…4x12….60sec to 2 min rest…1-0-3 tempo
* Two triceps exercises……4x12….60sec to 2 min rest…1-0-3 tempo
Pull Vertical movements
* close grip lat pulldown…4x12….60sec to 2 min rest…1-0-3 tempo
* Pullover (any variation) …4x12….60sec to 2 min rest…1-0-3 tempo
* Incline dumbbell row…4x8….60sec to 2 min rest…1-0-3 tempo
* Mid cable single arm row…4x12….60sec to 2 min rest…1-0-3 tempo
* Rope facepull (traps)…4x12….60sec to 2 min rest…1-0-3 tempo
* Bent over dumbbell row (rear delts) …4x12….60sec to 2 min rest…1-0-3 tempo
* incline dumbbell curl…3-4x15….60sec to 2 min rest…1-0-3 tempo
* Hammer curl (any variation) …3-4x15….60sec to 2 min rest…1-0-3 tempo
Pull Row movements
* Incline dumbbell row…4x12….60sec to 2 min rest…1-0-3 tempo
* T-Bar Row/ Horizontal Machine Row…4x8…….60sec to 3 min rest…1-0-3 tempo
* Pullover (any variation) …4x12….60sec to 2 min rest…1-0-3 tempo
* Lat Pulldown Close Grip…3x15….60sec to 2 min rest…1-0-3 tempo
* Shrugs (any variation) ...4x12….60sec to 2 min rest…1-0-3 tempo
* Rope Face Pull (rear delts) ...4x12….60sec to 2 min rest…1-0-3 tempo
* Machine Curl …3x15….60sec to 2 min rest…1-0-3 tempo
* Hammer curl (any variation) ...3x15….60sec to 2 min rest…1-0-3 tempo
Legs (Quad Focused)
* Abductor and Adductor Machine Superset…3x15.60-90 sec of rest…1-0-3 tempo
* Leg Extension Machine 4x10 (10 sec hold on 10th rep) ...60-90 sec of rest…1-0-3 tempo
* Hack Squat/Back Squat/Any kind of squat…4x15…90 sec-3 min rest…1-0-2 tempo
* Leg Press Low Stance……4x15…90 sec-3 min rest…1-0-2 tempo
* Lunge (any kind) 3x20...60-90 sec of rest…
* Lying or Seated Leg Curl…4x12 (10 sec hold on 12th rep) ...60-90 sec of rest…1-0-3 tempo
* Standing Calf Raise…4x12 (hold at the top for 2 sec) ... ...60-90 sec of rest…1-0-4 tempo
Legs (Hamstring and Glute Focused)
* Abductor and Adductor Machine Superset…3x15
* Lying or Seated Leg Curl…4x12 (10 sec hold on 12th rep) ...60-90 sec of rest…1-0-3 tempo
* High Foot Placement Leg Press…4x12…90 sec-3 min rest…1-0-2 tempo
* Romanian Deadlift…4x8…90 sec to 3 min rest…1-0-2 tempo
* Lunge (any kind) 3x20...60-90 sec of rest…
* Leg Extension Machine 4x10 (10 sec hold on 10th rep) ...60-90 sec of rest…1-0-3 tempo
* Standing Calf Raise…4x12 (hold at the top for 2 sec) ... ...60-90 sec of rest…1-0-4 tempo
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