Fitness

Push / Pull / Legs Workout

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Push, Pull, Legs is great workout routine used to gain muscle mass quickly. Most people separate their workouts into compound days, such as; chest, back, shoulders, etc. This is good to start with, however, if you’re trying to build muscle, you have to work each muscle group at least twice a week for optimum gains. Switching workout routines is also a great way to combat “plateauing”. Plateauing can occur when your body becomes used to a routine, so in order to optimize your workouts you have to “surprise” and “confuse” your muscles. This causes the muscle fibers to tear in different areas. Muscle growth is caused by tears in muscle fibers, when your body fixes these fibers, they build them larger and stronger in an attempt to prevent them from tearing again. To optimize muscle growth you have to continuously tear these muscle fibers, by changing your routine it can cause these fibers to tear more frequently, resulting in faster muscle growth.

Here is a Push, Pull, Legs workout for a seven day period:

Monday - Push A:

  • Barbell Bench Press - 4 (sets) x 6-8 (reps)

  • Dumbbell Incline Press - 4 x 6-8

  • Arnold Shoulder Press - 4 x 8-10

  • Weighted Dips - 3 x 8-12

  • Decline Flyes - 3 x 8-12

  • Side Raises - 3 x 8-12

  • Overhead Tricep Press - 4 x 6-10

 

Tuesday - Pull A:

  • Deadlifts - 4 x 6-10

  • Barbell Row - 4 x 6-10

  • Hammer Strength Row - 4 x 6-10

  • Reverse Curl - 3 x 8-12

  • Dumbbell Reverse Flyes - 3 x 8-12

  • Dumbbell Shrugs - 3 x 12-15

  • Incline Curls - 3 x 8-12

Wednesday - Rest Day:

Thursday - Legs:

  • Squats - 3 x 6-8

  • Split Squats - 3 x 8-10

  • Leg Press - 3 x 8-10

  • Leg Curls - 3 x 10-12

  • Leg Extensions - 3 x 10-12

  • Calf Raises - 4 x 12-15

Friday - Push B:

  • Barbell Incline Press - 4 x 6-8

  • Dumbbell Bench Press - 4 x 8-10

  • Over the Head Shoulder Press - 4 x 6-10

  • Pec Deck - 3 x 8-12

  • Side Raises - 3 x 8-12

  • Skull Crushers - 4 x 6-10

  • Weighted Dips - 3 x 8-12

Saturday - Pull B:

  • Weighted Pull-Ups - 4 x 6-8

  • T-Bar - 4 x 6-10

  • Hammer Strength Row - 4 x 8-12

  • Alternating Dumbbell Curl - 3 x 8-12

  • Hammer Curl - 3 x 8-12

  • Face Pulls - 3 x 8-12

  • Dumbbell Shrugs - 3 x 12-15

Jeffron de Savoye, CNP