PUSH PULL LEGS

WEEKLY ROUTINE - 6 WORKOUT DAYS, 1 REST DAY

PULL (DAY 1)
1x5+ Deadlifts
3x8-12 Chinups OR Pulldowns OR Pullups
3x8-12 Dumbbell rows
5x15-20 Face pulls
4x8-12 Hammer Curls
4x8-12 Dumbbell curls

PUSH (DAY 2)
4x5, 1x5+ Bench Press
3x8-12 Overhead Press
3x8-12 Incline Dumbbell Press
3x8-12 Tricep Pushdowns - > SUPERSET 3x15-20 Lateral Raises
3x8-12 Overhead Tricep Extensions - > SUPERSET 3x15-20 Lateral Raises

LEGS (DAY 3)
2x5, 1x5+ Squat
3x8-12 Romanian Deadlift
3x8-12 Leg Press
3x8-12 Leg Curls
5x8-12 Calf Raises

REST (DAY 4)

PULL (DAY 5)
4x5, 1x5+ Barbell Rows
3x8-12 Chinups OR Pulldowns OR Pullups
3x8-12 Dumbbell rows
5x15-20 Face Pulls
4x8-12 Hammer Curls
4x8-12 Dumbbell Curls

PUSH (DAY 6)
4x5, 1x5+ Overhead Press
3x8-12 Bench Press
3x8-12 Incline Dumbbell Press
3x8-12 Tricep Pushdowns - > SUPERSET 3x15-20 Lateral Raises
3x8-12 Overhead Tricep Extensions - > SUPERSET 3x15-20 Lateral Raises

LEGS (DAY 7)
2x5, 1x5+ Squat
3x8-12 Romanian Deadlift
3x8-12 Leg Press
3x8-12 Leg Curls
5x8-12 Calf Raises