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-   -   Real Results 3 Day Push Pull Legs Workout (http://www.muscleandbrawn.com/forum/showthread.php?t=6453)

BendtheBar 06-05-2011 08:02 AM

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

Carl1174 06-05-2011 08:26 AM

Quote:

Originally Posted by BendtheBar (Post 142256)
  • 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.

You could also presumably still work Mon/Wed/Fri and just rotate the days to a Pull/Push/Legs order to give extra time between Deads and Squats and still leave weekends free if you wanted to :)

Carl.

BendtheBar 06-05-2011 08:32 AM

Quote:

Originally Posted by Carl1174 (Post 142267)
You could also presumably still work Mon/Wed/Fri and just rotate the days to a Pull/Push/Legs order to give extra time between Deads and Squats and still leave weekends free if you wanted to :)

Carl.

Exactly. Lately, I have been structuring these style of workouts as follows:

--Legs
--Push
--Pull

Most of us get quality leg DOMS after squatting so it's always good to maximize recovery before deadlifts.


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