Push Pull Legs Upper Lower

Build muscle and strength. Run for as long as you need. 

Best order: Legs Push Pull Lower Upper


Pull - Primary: Back, Secondary: Rear Delt/Rotator Cuff, Accessory - Triceps

Push - Primary: Chest, Secondary: Shoulders, Accessory: biceps

Legs - Primary: Quad, Secondary: Ham, Calfs, Accessory: Abs 

Upper - Primary: Shoulders, Secondary: Chest and Back

Lower - Primary: Hams, Secondary: Quads, Calfs Accessory: bicep and triceps

default

Week 1

Pull-Up (Bodyweight)

Chest Supported Row (Machine)

Wide Grip Lat Pulldown

Rear Delt Fly (Machine)

V-Handle Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Pull

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Incline Chest Press (Machine)

Push

Leg Raise (Captain's Chair)

Standing Calf Raise

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Curl

Leg Extension

Legs

Seated Row (Cable)

Overhead Press (Barbell)

Chest Fly (Cable)

Lateral Raise (Cable)

Upper

Deadlift (Barbell)

Leg Press

Hip Abductor (Machine)

Back Extension (Weighted)

Lower

0 reviews for Push Pull Legs Upper Lower