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12 Week Push Pull Legs Workout

Editor Editor
09/08/2023
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This 12 week push, pull, legs workout was designed specifically to build lean muscle and lose unwanted fat. Read on to learn more!

Weekly Workout Schedule

Below is a sample weekly workout schedule:

Monday: Push Workout

PreviewExerciseSetsRepsMuscle Group
Dumbbell Shoulder Press PreviewDumbbell Shoulder Press38Shoulders
Shoulder Machine Press PreviewShoulder Machine Press38Shoulders
Dumbbell Bench Press PreviewDumbbell Bench Press38Chest
Incline Bench Press Machine PreviewIncline Bench Press Machine38Chest
Eccentric Only Dips PreviewEccentric Only Dips38Triceps

Tuesday: Pull Workout

PreviewExerciseSetsRepsMuscle Group
Bent Over Dumbbell Row PreviewBent Over Dumbbell Row38Upper Back
Seated Cable Row PreviewSeated Cable Row38Upper Back
Lat Pull Down PreviewLat Pull Down38Lats
Underhand Lat Pull Down PreviewUnderhand Lat Pull Down38Lats
Dumbbell Curl PreviewDumbbell Curl38Biceps
Ab Crunch PreviewAb Crunch320Abs
Ab Bicycle PreviewAb Bicycle320 EachAbs

Wednesday: Legs Workout

PreviewExerciseSetsRepsMuscle Group
Squat PreviewSquat38Quads
Romanian Deadlift PreviewRomanian Deadlift38Hamstrings
Hip Thrust PreviewHip Thrust38Glutes
One Leg Leg Press PreviewOne Leg Leg Press38Quads
Leg Press Calf Raise PreviewLeg Press Calf Raise312Calves
Seated Calf Raise PreviewSeated Calf Raise312Calves

Friday: Push Workout

PreviewExerciseSetsRepsMuscle Group
Lateral Raise PreviewLateral Raise312-15Shoulders
Weight Plate Front Raise PreviewWeight Plate Front Raise312-15Shoulders
Incline Dumbbell Press PreviewIncline Dumbbell Press312-15Chest
Pec Deck PreviewPec Deck312-15Chest
Rope Press Down PreviewRope Press Down312-15Triceps
Overhead Extensions Standing PreviewOverhead Extensions Standing312-15Triceps
Hanging Leg Raise PreviewHanging Leg Raise312Abs
Plank PreviewPlank31 MinAbs

Saturday: Pull Workout

PreviewExerciseSetsRepsMuscle Group
Machine Row PreviewMachine Row312-15Upper Back
One Arm Dumbbell Row (LEFT and RIGHT) PreviewOne Arm Dumbbell Row (LEFT and RIGHT)312-15 EachUpper Back
Cable Face Pull PreviewCable Face Pull315-20Shoulders
V-Bar Pull Down PreviewV-Bar Pull Down312-15Lats
Shotgun Row (LEFT and RIGHT) PreviewShotgun Row (LEFT and RIGHT)312-15Lats
Cable Curl PreviewCable Curl312-15Biceps
Preacher Curl PreviewPreacher Curl312-15Biceps

Sunday: Legs Workout

PreviewExerciseSetsRepsMuscle Group
Leg Press PreviewLeg Press312-15Quads
Goblet Squat PreviewGoblet Squat312-15Quads
Dumbbell Stiff Legged Deadlift PreviewDumbbell Stiff Legged Deadlift312-15Hamstrings
Leg Curl PreviewLeg Curl312-15Hamstrings
Hyperextension PreviewHyperextension312-15Glutes
Bodyweight Glute Bridge PreviewBodyweight Glute Bridge315Glutes
Standing Calf Raise PreviewStanding Calf Raise315-20Calves

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