2 ON 1 OFF 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:

Mike_RN on June 05, 2011

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

Chest, Shoulders, Back, Trapezius, Thighs, Calves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	95 lbs.	8	60
	135 lbs.	8	60
	185 lbs.	6	60
	225 lbs.	5	60
	225 lbs.	5	60
	225 lbs.	5	60
	225 lbs.	5	60
	225 lbs.	5	60
Incline Dumbbell Press	75 lbs.	8	60
	80 lbs.	8	60
	80 lbs.	8	60
Shoulders
Barbell Push Press	115 lbs.	6	60
	115 lbs.	6	60
	115 lbs.	6	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	1.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
T-Bar Rows	90 lbs.	10	60
	180 lbs.	8	60
	270 lbs.	5	60
	270 lbs.	5	60
	270 lbs.	5	60
	270 lbs.	5	60
	270 lbs.	5	60
Pull Up with Neutral Grip	-	5	60
	-	5	60
	-	5	60
	-	5	60
	-	5	60
Trapezius
Barbell Upright Rows	115 lbs.	8	60
	115 lbs.	8	60
	115 lbs.	8	60
Back
Wide-Grip Behind-The-Neck Pulldowns	120 lbs.	8	60
	120 lbs.	8	60
	120 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	1.000 miles	0	-

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