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Push Pull Legs Alvin 2021

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Alvin de Miguel Staverfelt

This document outlines a 3 day full body workout split with exercises focused on pushing, pulling, and leg movements. Day 1 (Workout A) includes exercises like glute bridges, rows, squats, bench press, Romanian deadlifts, and planks. Day 2 (Workout B) focuses on exercises like single-leg glute bridges, lat pulldowns, step ups, military presses, back extensions, and side planks. Day 3 (Workout C) consists of a glute march, seated rows, parallel squats, incline presses, single-leg Romanian deadlifts, hip abductions, and plank variations. Each workout is designed to work the entire body with compound movements in 3

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Push Pull Legs Alvin 2021

Uploaded by

Alvin de Miguel Staverfelt
65 views4 pages
This document outlines a 3 day full body workout split with exercises focused on pushing, pulling, and leg movements. Day 1 (Workout A) includes exercises like glute bridges, rows, squats, bench press, Romanian deadlifts, and planks. Day 2 (Workout B) focuses on exercises like single-leg glute bridges, lat pulldowns, step ups, military presses, back extensions, and side planks. Day 3 (Workout C) consists of a glute march, seated rows, parallel squats, incline presses, single-leg Romanian deadlifts, hip abductions, and plank variations. Each workout is designed to work the entire body with compound movements in 3

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Push Pull Legs Alvin 2021.Xlsx

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This document outlines a 3 day full body workout split with exercises focused on pushing, pulling, and leg movements. Day 1 (Workout A) includes exercises like glute bridges, rows, squats, bench press, Romanian deadlifts, and planks. Day 2 (Workout B) focuses on exercises like single-leg glute bridges, lat pulldowns, step ups, military presses, back extensions, and side planks. Day 3 (Workout C) consists of a glute march, seated rows, parallel squats, incline presses, single-leg Romanian deadlifts, hip abductions, and plank variations. Each workout is designed to work the entire body with compound movements in 3

Copyright:

© All Rights Reserved
Download as PDF, TXT or read online from Scribd
Download as pdf or txt
65 views4 pages

Push Pull Legs Alvin 2021

Uploaded by

Alvin de Miguel Staverfelt
This document outlines a 3 day full body workout split with exercises focused on pushing, pulling, and leg movements. Day 1 (Workout A) includes exercises like glute bridges, rows, squats, bench press, Romanian deadlifts, and planks. Day 2 (Workout B) focuses on exercises like single-leg glute bridges, lat pulldowns, step ups, military presses, back extensions, and side planks. Day 3 (Workout C) consists of a glute march, seated rows, parallel squats, incline presses, single-leg Romanian deadlifts, hip abductions, and plank variations. Each workout is designed to work the entire body with compound movements in 3

Copyright:

© All Rights Reserved
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W1 W2 W3 W4 W1 W2 W3 W4 W1 W2 W3 W4

PUSH Weight Weight Weight Weight PULL Weight Weight Weight Weight LEGS Weight Weight Weight Weight
Benchpress Pullups Squats

5 sets, 15x12x10x8x6 reps 3 sets, 5-10 reps 5 sets, 15x12x10x8x6 reps


Incline dumbellpress Front Lat Pulldowns Hip thrusts

4 sets, 12 reps 4 sets, 8-12 reps 3 sets, 12x15x15 reps


Dips Close grip row machine Benpress

3 sets, 8-12 4 sets, 12 reps 3 sets, 15 reps


Banded pushups Medium barbell row grip Split squats

3 sets, 6-12 reps eller failure 3 sets, 8 reps 2 sets, 15 reps


Cable flyes EZ bar curl Bulgarian split squats
2 second negative
3 sets, 10+ reps 4 sets, 12-14 reps 2 sets, 15 reps
Militarysmithpress superset Reverse EZ bar curl
3-4 sets, 6-10 reps vanlig hastighet Hamstring maskin
SUPERSET 4 sets, 12 reps 4 sets, 12 reps
Dumbell sideraise lutande Twist dumbell curl Quads maskin
2 second negative
2 sets, 6-10 , 2 sets, 12-15 4 sets, 10-12 reps 4 sets, 12 reps
Reverse pec deck maskin Hammercurls Stående vadmaskin
Burnerset
2 sets, 6-10 , 2 sets, 12-15 3 sets, failure, lätta vikter 2 sets, 25 reps
Trap raises Sittande vadmaskin

3 sets, 8-12 reps 2 sets, 25 reps


Facepulls
2 sets, 8-12 reps
Dumbbell skullcrushers
4 sets, 8 reps

Tricep bar pushdown


4 sets, 8-12 reps

Overhead rope extension


4 sets, 10-12 reps

Bench dips
Failure
W1 W2 W3 W4
DAY 1 - WORKOUT A Weight Weight Weight Weight
BW/Bar Glute Bridge

3 sets, 10-20 reps

One Arm Dumbbell Row


(each side)
3 sets, 8-12 reps

BW/Bar Box Squat

3 sets, 10-20 reps

Bar/Dumb Bench Press

3 sets, 8-12 reps

Dumb Romanian Deadlift

3 sets, 10-20 reps

Side Lying Abductions


(each side)
1 set, 15-30 reps

RKC Plank

1 set (20-120 seconds)

Side plank
(each side)
1 set (20-60 seconds)
W1 W2 W3 W4
DAY 2 - WORKOUT B Weight Weight Weight Weight
Single-Leg Glute Bridge

3 sets, 10-20 reps (each)

Front Lat Pulldowns

3 sets, 8-12 reps

BW/Dumb Step Up

3 sets, 10-20 reps (each)

Dumb Military Press


(standing)
3 sets, 8-12 reps

Weighted 45 Back Extension

3 sets, 10-20 reps

Side Lying Clam

1 set, 15-30 reps (each side)

RKC Plank

1 set (20-120 seconds)

Side Plank

1 set (20-60 seconds) (each side)


W1 W2 W3 W4
DAY 3 - WORKOUT C Weight Weight Weight Weight
Glute March

3 sets, 60 seconds

Seated Row

3 sets, 8-12 reps

BW/Dumb Parallel Squat


(put 5/10lb weights under heels)
3 sets, 10-20 reps

Dumb Incline Press

3 sets, 8-12 reps

BW/Dumb Single Leg RDL


(Romanian Deadlift)
2 sets, 10-20 reps (each side)

X-Band Walk
(or, Cable Hip Abductions)
1 set, 20 reps

RKC Plank

1 set, 20-120 seconds

Rope Horizontal Chop

1 set, 10 reps (each side)

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