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Old 06-05-2011, 08:02 AM   #1
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 79,944
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
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Default Real Results 3 Day Push Pull Legs Workout

Real Results 3 Day Push Pull Legs Workout

by Bendthebar

This workout is for the trainee who absolutely refuses to use a fullbody-style workout for whatever reason. It is a simple push, pull, legs split. The workout layout is as follows:
  • Monday Push
  • Wednesday Pull
  • Friday Legs

Legs may also be worked on Saturday if the trainee prefers to have an extra day in between deadlift and squat workout days.

Push Workout
  • Bench Press 3 x 10
  • Dumbbell or Incline Bench Press 3 x 10
  • Seated Overhead Press 3 x 10
  • Dips 3 x 10
  • Weighted Situps 3 x 10-25

Pull Workout
  • Deadlifts 3 x 5
  • Dumbbell or Barbell Rows 3 x 10
  • Pull Ups 3 x 10
  • Power Shrugs 3 x 10
  • Planks 3 x 60 seconds

Legs Workout
  • Squats 3 x 10
  • Romanian Deadlifts 3 x 10
  • Front Squats 3 x 10
  • Leg Curls 3 x 10-15
  • Calf Riase 3 x 10-20
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