# Pull, Push, Legs

## Pull

Scapular Push-Up · Inverted Row · Scapular Pull-Up · Pull-Up (Band-Assisted) · Row (Bent-Over) · Lat Pulldown (Straight Arm) · Lat Pulldown (Full ROM) · Bicep Curl · Wrist Curl (Palms-Down, Seated) · Shoulder Shrug

### Workout

- 3 × 8-12 Inverted Row - Suspension Strap
- 3 × 10-12 Scapular Pull-Up
- 3 × 10-12 Pull-Up (Band-Assisted)
- 3 × 10-12 Row (Bent-Over) - Barbell
- 3 × 8-12 Lat Pulldown (Straight Arm)
- 3 × 12 Crossover Lat Pulldown - Cable
- 3 × 8-12 Bicep Curl - Dumbbell
- 3 × 8-12 Hammer Curl - Dumbbell
- 3 × 8-12 Wrist Curl (Palms-Down, Seated) - Dumbbell
- 3 × 8-12 Wrist Curl (Palms-Down, Seated, Single-Arm) - Dumbbell
- 3 × 8-12 Shoulder Shrug
- 3 × 8-12 Plank (Shoulder Tap)
- 3 × 8-12 Bicycle Crunch
- 3 × 8-12 Hyperextension (Back Extension, 45° Hyper)

### Warm-up

- 1 × 1 Shoulder Warm-up - Resistance Band
- 3 × 10-12 Scapular Push-Up
- 2 × 8-12 Pull Apart - Resistance Band


## Push

Lateral Raise (Bent-Over) · Rear Delt Fly · Shoulder Press (Seated) · External Rotation · Face Pull · Upright Row · Push-Up · Bench Press · Fly (High to Low) · Crossover · Bench Press (Incline) · Push-Up (Diamond) · Triceps Pushdown · Dip (Parallel Bar)

### Workout

- 3 × 8-12 Face Pull - Resistance Bands
- 3 × 8-12 Lateral Raise (Bent-Over) - Cable
- 3 × 8-12 External Rotation - Cable
- 3 × 8-12 Fly (High to Low) - Cable
- 3 × 8-12 Crossover - Cable
- 3 × 8-12 Rear Delt Fly - Dumbbell
- 3 × 8-12 Upright Row - Barbell
- 3 × 8-12 Shoulder Press (Seated) - Dumbbell
- 3 × 8-12 Push-Up
- 3 × 8-12 Bench Press - Dumbbell
- 3 × 8-12 Bench Press (Incline) - Dumbbell
- 3 × 8-12 Triceps Pushdown - Cable V-Bar
- 3 × 8-12 Dip (Parallel Bar)


## Legs

Leg Curl · Deadlift (Romanian) · Hip Abduction · Split Squat · Sumo Squat · Leg Extension · Squat · Calf Raise · Plank · Alternating Knee Strike · Hanging Knee Raise · Russian Twist · Oblique Crunch

### Workout

- 3 × 8-12 Lying Leg Curl - Machine
- 3 × 8-12 Hip Abduction - Machine
- 3 × 8-12 Deadlift (Romanian) - Dumbbell
- 3 × 8-12 Sumo Squat
- 3 × 8-12 Split Squat
- 3 × 8-12 Leg Extension - Machine
- 3 × 8-12 Calf Raise
- 3 × 8-12s Plank
- 3 × 8-12 Hanging Knee Raise
- 3 × 8-12 Oblique Crunch