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Pull Push Leg

The document outlines a 60-day workout plan divided into a weekly schedule focusing on pull, push, and leg exercises. Each day includes specific exercises with sets and repetitions, emphasizing muscle groups such as back, chest, and legs. Sundays are designated as rest days, with guidelines for rest time and hydration during workouts.

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Subarna Ghosh
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118 views3 pages

Pull Push Leg

The document outlines a 60-day workout plan divided into a weekly schedule focusing on pull, push, and leg exercises. Each day includes specific exercises with sets and repetitions, emphasizing muscle groups such as back, chest, and legs. Sundays are designated as rest days, with guidelines for rest time and hydration during workouts.

Uploaded by

Subarna Ghosh
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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60 DAYS WORKOUT PLAN

:TRAINING PROTOCOL:

MONDAY PULL [ BACK, TRAPS, BICEPS, FOREARMS ]


TUESDAY PUSH [ CHEST, SHOULDER, TRICEPS ]
WEDNESDAY LEGS [ QUADS, HAMSTRING, GLUTES,
CALF, UPPERABS ]
THURSDAY PULL [ BACK, TRAPS, BICEPS, FOREARMS ]
FRIDAY PUSH [ CHEST, SHOULDER, TRICEPS ]
SATURDAY LEGS [ QUADS, HAMSTRING, GLUTES,
CALF, LOWERABS ]
SUNDAY OFF DAY

MONDAY:-
1. LAT PULL DOWN 3X12
2. CABLE ROWS 3X12
3. BARBELL ROWS` 3X12
4. CABLE PULL DOWNS 3X12
5. BARBELL SHRUG 3X12
6. BARBELL CURLS 3X12
7. HAMMER CURLS 3X12
8. CONCENTRATION CURLS 3X12
9. WRIST CURLS 3X12

TUESDAY:-
1. BARBELL FLAT BENCH PRESS 3X12
2. INCLINE DUMBBELL PRESS 3X12
3. DECLINE CABLE FLY 3X12
4. SEATED DUMBBELL PRESS 3X12
5. DUMBBELL SIDE LATERAL RAISE 3X12
6. REAR DELT MACHINE FLY 3X12
7. ROPE PRESS DOWN 3X12
8. DUMBBELL OVERHEAD EXPRESSION 3X12
9. ROPE KICK BACK 3X12
WEDNESDAY:-
1. SEATED CALF CURLS 3X12
2. SEATED CALF RAISE 3X12
3. BARBELL SQUATS 3X12
4. LEG EXTENSION 3X12
5. LEG PRESS 3X12
6. STIFF LEG DEADLIFT 3X12
7. DECLINED CRUNCHES 3X12
8. ROPE CRUNCHES 3X12

THURSDAY:-
1. NEUTRAL WIDE GRIP LAT PULLDOWN 3X12
2. CLOSE GRIP CABLE ROWS 3X12
3. ONE HAND DUMBBELL ROWS 3X12
4. ROPE PULLDOWN 3X12
5. DUMBBELL SHRUGS 3X12
6. DUMBBEL CURLS 3X12
7. HAMMER CURLS 3X12
8. SPIDER CURLS 3X12
9. DUMBBELL WRIST CURLS 3X12

FRIDAY:-
1. DUMBBELL FLAT BENCH PRESS 3X12
2. INCLINE DUMBBELL FLYS 3X12
3. CHEST FLY FOR MACHINE 3X12
4. BARBELL SEATED PRESS 3X12
5. CABLE SIDE LATERAL RAISE 3X12
6. DUMBBELL REAR DELT FLY 3X12
7. SKULL CRUSHER 3X12
8. ROPE PRESS DOWN 3X12
9. TRICEPS DIPS 3X12

SATURDAY:-
1. BARBELL SQUATS 3X12
2. LEG PRESS 3X12
3. LEG EXTASION 3X12
4. LEG CURLS 3X12
5. STANDING SQUATS FOR MACHINE 3X12
6. STANDING BARBELL CALF RAISE 3X12
7. LAYING LEG RAISE 3X12
8. ABS COASTER MACHINE 3X12

NOTE:-

➢EVERY SET BETWEEN REST TIME 45sec.


➢DURING WORKOUT 1L WATER.
➢SUNDAY OFF DAY.

……………………………………………………………………………

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