Push/Pull/Legs Workout

Here is a sample workout plan for those of you with only 3 days a week to train. It is based on the classic push/pull method, whereby the pulling muscle groups are trained one day, the pushing muscles are trained another, and the third day is reserved for legs.

Day 1 – Push Muscles

 Chest
  - Bench Press – 4 sets of 10 – 12 reps
  - Incline Bench Press – 3 sets of 10 – 12 reps
  - Dumbbell Flyes – 3 sets of 12 – 15 reps

 Shoulders
  - Dumbbell Military Press – 3 sets of 10 – 12 reps
  - Front Laterals – 4 sets of 10 – 12 reps
  - Side Laterals Super-setted with Rear Laterals – 3 sets of 10 reps

 Triceps
  - Pushdowns – 3 sets of 12 – 15 reps
  - Overhead Dumbbell Extensions – 3 sets of 10 – 12 reps

Day 2 – Legs

 - Leg Extensions (Light warm-up) – 3 sets of 15 reps
 - Squats – 3 sets of 10 – 12 reps
 - Walking Lunges (holding dumbbell) – 3 sets of 20 paces
 - Straight Leg Deadlifts – 3 sets of 10 – 12 reps
 - Standing Calf Raises – 3 sets of 25 reps
 - Seated Calf Raises – 3 sets of 25 reps

Day 3 – Pull Muscles

 Back
  - One-arm Dumbbell Rows – 3 sets of 10 – 12 reps
  - Seated Pulley Rows – 3 sets of 10 – 12 reps
  - Pulldowns – 3 sets of 12 – 15 reps

 Biceps
  - Barbell Curls – 3 sets of 10 – 12 reps
  - Preacher Curls – 3 sets of 10 – 12 reps
  - Concentration Curls – 3 sets of 10 – 12 reps

 Abdominals
  - Hanging Leg Raises – 3 sets of 25 reps
  - Sit-ups on Swiss Ball – 3 sets of 20 reps

This workout is designed to give you an total body workout over a 3 day period. There are a lot of sets and reps, so you will probably be sore if you’re just starting out. Start with lighter weights, and gradually build up to heavier weights so it becomes more difficult to get to the higher reps.

Tim Mielke – Published Author and Supplement Expert

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