Hello and Welcome Back Guys. Today’s we are here to discuss an very intresting topic push pull legs this is an very unique way of exercise today here we discuss benefits of push pull legs,and types of exercise in this exercise.

Push, pull and legs is a very simple, but effective education break up for absolutely everyone, ranging from the ones picking up their first barbell to hardened gymnasium veterans. Push workout routines consist of chest, shoulders and triceps. Pull exercises deal with lower back and biceps. While leg exercises cowl quads, hamstrings and calves.

The reason it works so properly is that it places greater emphasis on multi-joint compound sporting activities than on isolation-based sporting activities. Don’t count on set after set of p.C deck and preacher curls in this application. The most important motive for the majority of these workout routines being created from compound physical games is sporting activities like barbell bench press, squats and deadlifts provide the maximum ‘bang in your greenback’. They contain a couple of muscle agencies and permit the most leeway for development of reps and weight. This means extra increase for you.

Push Pull legs Exercises


Here’s a sample push-pull routine with a workout separated by a rest day.

Do 3-4 sets of 8-12 repetitions for each exercise, and rest for 2-3 minutes between sets (3Trusted Source)

Day 1:- Push Exercises


Exercise No :1 Seated Dumbbell Shoulder Press

LegWith dumbbells on each side of your shoulders and elbows under wrists, press until your arms are overhead. Pause for a second at the top, and then slowly lower the elbows back down to the starting position

Exercise No :2 Dumbbell Incline Chest Press

ChestPlace the dumbbells at the sides of your upper chest and press until your arms are extended, and then slowly lower your elbows back to the starting position.

Exercise No :3 Dumbbell Literal Shoulder Raises



Holding dumbbells at your arms, keep your elbows slightly bent as you raise your arms before slowly lowering them back down.

Exercise No :4 Incline Dumbbell Chest Fly


With the dumbbells over your upper chest, palms facing in, and arms extended in a slightly bent position, lower the dumbbells out to the sides of your shoulders. Keep your elbows slightly bent and bring the dumbbells back together in a hugging motion over your upper chest.

Exercise No :5 Bodyweight Triceps Dips


Grab the parallel bars. Starting with your arms straight and hips and knees bent, lower your body by bending your arms until a stretch is felt in the chest, and then slowly raise yourself back up until your arms are stretched out. not be fully extended.

Exercise No :6 Cable Rope Tricep Pushdown

Push down

While facing a high pulley cable system, grasp the rope attachment. Extend your arms at your sides with elbows out, arms down and palms facing down. Keeping your elbows at the sides of your body, slowly let your forearms come up.         

Day 2



Day 3:- Pull Exercises


Exercise No :1 Bent-Over Barbell Row


Grab the barbell with an overhand grip, shoulder-width apart. Keep feet hip-width apart and knees slightly bent. Keeping your arms and the barbell close to your feet, slowly hinge while pushing your hips back. Maintaining a long and neutral spine, bend the elbows while pulling them back along your body, and then slowly straighten the arms again.

Exercise No :2 Cable Pulldown


Grasp the cable bar slightly wider than shoulder-width and sit with the thighs under the support pad. Keeping your lower back slightly curved, pull the cable bar down to your upper chest. Slowly start straightening the arms and return to the starting position

Exercise No :3 Barbell Bicep Curls


Grab a barbell with a shoulder-width, underhand grip. Keeping elbows at their sides, raise the bar until your forearms are perpendicular. Pause at the top, and then slowly lower the barbell back to the starting position.

Exercise No :4 Dumbbell Shrugs


Keeping the dumbbells at your sides, shrug your shoulders as high as you can, and then relax them back down.

Day 4



Day 5:- Legs & Corr Exercise


Exercise No :1 Barbell Back Squats


Place the barbell behind your shoulders and hold onto the bar to stabilize it. Squat down at the hips until your knees and hips are fully bent. Stand up, pressing with your heels and squeezing your glutes.

Exercise No :2 Deadlifts

DeadliftRaiseSit down and grab the barbell with a shoulder-width, overhand grip. Keeping your feet flat, lift the bar with your hips and knees fully extended. Keeping a slight bend in the knees, slowly bring the bar back to the ground by resting on your hips.

Exercise No :3 Dumbbell Standing Calf raises


Hold dumbbells in each hand at your sides. Place the balls of your feet on a platform with your heels hanging down. Raise your ankles as high as you can, and then slowly lower them back down.

Exercise No :4 Seated Hamstring Leg Curls

Sitting on the leg curl machine, bend your knees to bring your lower legs behind your thighs and then slowly straighten the legs again.

Exercise No :5 Quadriceps leg extensions. 

Sitting on a leg extension machine, extend your knees until your legs are straight, and then slowly lower your knees back to the starting position.

Leave a Reply