PUSH/PULL/LEGS

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

donovancb on February 10, 2011

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Thighs, Calves, Lower Back, Biceps, Forearms, Chest, Shoulders, Triceps

Workout Length:

7 days

Workout Days:

Tuesday, Thursday, Saturday

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	-	-	60
	-	-	60
	-	-	60
Seated Machine Leg Press	-	-	60
	-	-	60
	-	-	60
Lying Leg Curls	-	-	60
	-	-	60
	-	-	60
Calves
Standing Calf Raises	-	-	60
	-	-	60
	-	-	60
Seated Calf Raises	-	-	60
	-	-	60
	-	-	60

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Deadlifts	-	-	60
	-	-	60
	-	-	60
Back
Bent-Over Barbell Rows	-	-	60
	-	-	60
	-	-	60
Seated Cable Rows	-	-	60
	-	-	60
Seated Cable Pulldowns	-	-	60
	-	-	60
	-	-	60
Pull Up with Neutral Grip	-	-	60
	-	-	60
	-	-	60
Biceps
Concentration Curls	-	-	60
	-	-	60
	-	-	60
Incline Dumbbell Curls	-	-	60
	-	-	60
	-	-	60
Forearms
Weight Roll-Ups	-	-	60
	-	-	60

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