Scribd
Upload
3 views1 page

Weekly Push-Pull Core Workout Plan

The document outlines a workout routine divided into push, pull, and core exercises, with specific muscle groups targeted each day of the week. It provides detailed exercises for the chest and shoulders, including various types of presses and raises. The routine includes rest days and suggests alternatives based on equipment availability.

Uploaded by

dominusgamer9
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd
3 views1 page

Weekly Push-Pull Core Workout Plan

The document outlines a workout routine divided into push, pull, and core exercises, with specific muscle groups targeted each day of the week. It provides detailed exercises for the chest and shoulders, including various types of presses and raises. The routine includes rest days and suggests alternatives based on equipment availability.

Uploaded by

dominusgamer9
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd

WORKOUT:

PUSH:
CHEST
SHOULDER
TRICEP

PULL:
BACK
BICEP
FOREARM

CORE:
abdominals
obliques
serratus

workout split:
monday: push
tuesday: pull
wednesday: core
thursday: rest
friday: push
sat: pull
sun: core

------------------------------------------

CHEST:

bench press (pectoral major)


flat dumbell press (pectoral major)
guilotine dumbell press (pectoral major + minor)
seated cable fly if available other wise seated chest machine (pectoral major +
minor)

for dumbell press if INCLINE available try incline


IF chest press machine available, try it.

SHOULDERS:

lean in dumbell lateral raise


dumbell overhead press
super rom lateral raise
CABLE LATERAL RAISE ( IF POSSIBLE)
reverse pec deck (if possible)

You might also like