# Push-Pull-Legs-Rest Workout Routine

## The "Push" Workout

### Chest (6-8 sets)

|Name |Sets|Reps|Weights|
|-----|--------|--------|----|
|Flat Press|3 |10|10 Kg|
|Incline Press |2 |10|10 Kg|
|Flyes |2 |10|6 Kg|

### Shoulders (3-5 sets)

|Name |Sets|Reps|Weights|
|-----|--------|--------|-|
|Shoulder Press|2 |10|10 Kg|
|Lateral Raise |2 |10|6 Kg|

### Triceps (3-4 sets)

|Name |Sets|Reps|Weights|
|-----|--------|--------|-|
|Dumbbell Extensions|3 |10|6 Kg|

## The "Pull" Workout

### Back (6-8 sets)

|Name |Sets|Reps|Weights|
|-----|--------|--------|-|
|Row|3 |10|13 Kg|
|Pull Ups|3 |5|-|

### Biceps (3-4 sets)

|Name |Sets|Reps|Weights|
|-----|--------|--------|-|
|Dumbbell Hammer Curls|3 |10|6 Kg|
|Dumbbell Curls|3 |10|6 Kg|

### Traps (3 sets)

|Name |Sets|Reps|Weights|
|-----|--------|--------|-|
|Shrugs|3 |10|13 Kg|

### Rear Delts (3 sets)

|Name |Sets|Reps|Weights|
|-----|--------|--------|-|
|Rear delt flyes|3 |10|10 Kg|

### Abs

|Name |Sets|Reps|Weights|
|-----|--------|--------|----|
|Side Plank|2 |10|-|
|Crunches |2 |10|-|
|Cross Body Sit Ups|2 |10|-|
|Russian Twists|2 |10|-|
|Ankle toych|2 |10|-|
|Leg Raises|2 |10|-|
|Bicycles |2 |10|-|

## The "Legs" Workout

### Quads (6-8 sets)

|Name |Sets|Reps|Weights|
|-----|--------|--------|----|
|Squats|3 |10|-|
|Weighted Squats |3 |10|10|

### Hamstrings (4-8 sets)

|Name |Sets|Reps|Weights|
|-----|--------|--------|----|
|Prone Hamstring Curls|2 |10|6 Kg|
|Dumbell Deadlift |2 |13|20 Kg|

### Glutes (3-4 sets)

|Name |Sets|Reps|Weights|
|-----|--------|--------|----|
|Hip Thrusts|3 |10|5 Kg|

### Calves (6 sets)

|Name |Sets|Reps|Weights|
|-----|--------|--------|----|
|Calf raise|3 |30|-|
|Seated Calf raise|3 |40|-|