Home / Workouts / Muscle Building Workouts / Animal Pak Push Legs Pull Workout Routine
animal-pak

Animal Pak Push Legs Pull Workout Routine

VN:F [1.9.22_1171]
Rating: 5.0/5 (1 vote cast)

You will be working out 3 days out of every 6 days according to the following schedule:

  • Monday – Chest, Shoulders, Triceps and Abs (Push Workout)
  • Tuesday – Legs, Calves and Abs (Legs Workout)
  • Wednesday – OFF
  • Thursday – Back, Biceps and Abs (Pull Workout)
  • Friday – OFF
  • Saturday – OFF
  • Sunday – Repeat cycle with push workout….

Cycle: One Day Off, One Day On, Two Days Off, Repeat.
Level: Intermediate To Advanced
Goal: Muscle Strength And Size

Animal Pak Push Legs Pull Workout Routine

Monday: Chest/Shoulders/Triceps

Chest

  • Incline Bench Presses: 2 Sets X 8 Reps
  • Dumbbell Presses: 2 Sets X 8 Reps
  • Incline Flyes: 2 Sets X 8 Reps
  • Flat Bench Presses: 2 Sets X 8 Reps
  • Cable Crossovers: 2 Sets X 15 Reps

Delts

  • Machine Rear Laterals: 3 Sets X 10 Reps
  • Side Laterals: 3 Sets X 10 Reps
  • Machine Laterals: 3 Sets X 10 Reps
  • Seated Presses: 2 Sets X 6 Reps

Triceps

  • Overhead Tricep Extensions: 3 Sets X 12 Reps
  • Lying Tricep Extensions: 3 Sets X 12 Reps

Abs

  • Ab Crunches: 3 Sets X 15 Reps

Tuesday: Legs/Calves

Legs

  • Squats: 4 Sets X 6-15 Reps
  • Lying Leg Curls: 4 Sets X 15 Reps
  • Sissy Squats: 4 Sets X 15 Reps
  • Stiff Leg Deadlifts: 4 Sets X 15 Reps

Calves

  • Standing Calf Machine: 4 Sets X 15 Reps
  • Seated Calf Raises: 4 Sets X 15 Reps

Abs

  • Reverse Ab Crunches: 3 Sets X 15 Reps

Thursday: Back/Biceps

Back

  • Barbell Rows: 3 Sets X 6-8 Reps
  • Dumbbell Rows: 3 Sets X 8 Reps
  • Seated Cable Rows: 3 Sets X 10 Reps
  • Chins: 3 Sets To Failure
  • Deadlifts: 2 Sets X 6-8 Reps
  • Shrugs: 4 Sets X 15 Reps

Biceps

  • Preacher Curls: 3 Sets X 8 Reps
  • Seated Dumbbell Curls: 3 Sets X 8 Reps

Abs

  • Ab Rope Crunches: 3 Sets X 15 Reps

Workout Notes

This is a general outline, not including warm-up sets. Be sure to stretch thoroughly before training. “I make sure I’m totally prepared for heavy sets, and may do two to four lighter sets before the max sets to prepare physically and mentally.” From week to week, reps may also change, as well as the order of exercises (e.g., shrugs and deadlifts before rows and chins on back day). “While I use heavy weights, I make sure to do my exercises as strictly and safely as possible.

My pre-contest and off-season weight training routines are similar. Because of the added motivation of an upcoming contest, I’ll generate more intensity, with a more conscious effort towards contracting the muscles. I may drop or add exercises, but these changes will be relatively minor. I strive to handle the same weights I would in the off-season, as this is crucial to maintaining muscle during a pre-contest period.”

Animal Pak Push Legs Pull Workout Routine, 5.0 out of 5 based on 1 rating

One comment

  1. phil a buster (@sillybamatricks)

    just 3 days and thats all??

    VA:F [1.9.22_1171]
    Rating: 0.0/5 (0 votes cast)

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Need help building muscle or increasing strength? Join the FORUM => CLICK HERE NOW