---
# System prepended metadata

title: Push-Pull-Legs-Rest Workout Routine

---

# 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|-|