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118

#PUSH#PULL#LEG

Gym Motivation 9999

4.3k followers

Notes

Push Day

• Chest Press

• 4 sets X 12 reps

• Machine Cable Flys

• 3 sets X 15 reps

• DB shoulder press

• 3 sets X 12 reps

• DB lateral raises

• 3 sets X 20 reps

• riceps brachi

• brachi

• Trice rope extension

• 3 sets X 20 reps

• DB Tricep Kickbacks

• 3 sets X 15 reps

• Pull Workout

• Posterior deltoid

• Tocos minar

• Teres major

• Trapezius (middle and lower)

• - Infraspinatus

• - Rhomboids (deep)

• -Latissimus dorsi

• Brachialis

• 1.Bent-over Row 4x8

• 2.Hammer pull-ups 3x12

• Upper trapezius

• Middle trapezius

• Biceps brachi (short head)

• Biceps brachii (long head)

• - Brachialis

• - Brachioradialis

• 3.Barbell shrug 3x10

• 4.Barbell Curl 4×10

• Brachioradialis

• Lateral deltoid

• Posterior dollera

• Teres minor

• Infraspinatus

• Trapezius (middle

• a no oner

• Brachialis

• Biceps brachii (long head)

• - Biceps brachii (short head)

• *Brachialis

• -Brachioradialis

• 5. Face Pulls 3x8

• 6.Dumbbell Hammer Curl 2x15

• LEG DAY WORKOUT

• BACK

• SQUATS

• ROMANIAN

• DEADLIFTS

• BULGARIAN

• SPLIT SQUATS

• 3 SETS

• 10 REPS

• HAMSTRING

• CURLS

• 3 SETS

• 8 - 12 REPS

• LEG

• EXTENSIONS

• 3 SETS

• 10 - 15 REPS

• CALVE

• RAISES

• TO REPS

• 3 SETS

• 10 REPS

• 3 SETS

• 10 - 15 REPS

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Comments

#PUSH#PULL#LEG | Gym workout guide, Gym workout chart, Push day workout