Day 1: Push workout. Day 2: Pull workout. Day 3: Leg workout. Day 4: Repeat, or rest and repeat of day 5. Some bodybuilders may opt to only train 3 times a week on this program. If that’s your preference, you could do a Monday (push), Wednesday (pull) and Friday (legs) training split. Of course, doing the 6-day split leads to greater overall
Benefits of a Push Pull Legs Split 1. Easy To Implement. Because the way PPL splits arrange exercises, they’re an easy way to implement and as a result, easy to remember which exercises go where. There’s some nuance, but in general, you don’t have to use a lot of brainpower or do exercise research to do one. 2. Addresses All Muscles And
Here's an example of a push-pull split workout routine for beginners: Day 1: Push workout for the shoulders, chest, and quadriceps. Day 2: Active rest day. Day 3: Pull workout for the back, hamstrings, and glutes. Day 4: Active rest day. Day 5: Cardio or mobility workout. Advanced weightlifters or exercisers might stack push-pull days so there
Adding more arm isolation work to the end of your workouts. Using a supinated grip on your rows/pulldowns (works more bicep) Using a closer grip when you bench (more tricep emphasis) Switch your routine to something like back/push+arms/legs. Lordofthegoons. • 10 yr. ago.
Day 2: Pull Day. Day 3: Legs Day. Ideally, with one day rest from weight training between each day. A 3-day per week template is easy to setup; Monday, Wednesday and Friday will be your Push, Pull, and Legs, respectively. Sometimes, for something different, I’ll start my training week in a reverse-order.
The goal is to do 4 rounds of this Circuit. Exercise 1 – Wall Handstand Push-Ups. Do 6 repetitions of this exercise. Exercise 2 – Negative Muscle-Ups. Reverse muscle-ups: focus on getting down as slow as possible. Do 6 repetitions of this exercise. Exercise 3 – Russian Dips. Do 8 repetitions of this exercise.
Squats 3 X 6 – 8. Romanian Deadlifts 2 X 8 – 10. Leg Press 2 X 10 – 12. Leg Curl 2 X 10 – 12. Calf Raise 4 X 8 – 10. Hanging Leg Raise 2 X 10 – 15. The sets listed are your work sets. Always warm up properly first in order to prepare your body for the heavier work, and to help prevent injury. However another advantage of this split
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    • how to do push pull legs