Push-Pull Routine

Day 1: Push (Chest, Shoulders, Triceps, Quads)

1. Warm-up – 5-10 minutes (e.g., treadmill incline walk or rower)
2. Barbell Bench Press – 4 sets of 6-8 reps
3. Incline Dumbbell Press – 3 sets of 8-10 reps
4. Overhead Shoulder Press (Dumbbell or Barbell) – 4 sets of 6-8 reps
5. Leg Press – 3 sets of 10-12 reps

• Dumbbell Lateral Raises – 3 sets of 12-15 reps
• Triceps Dips (use body weight or weighted if possible) – 3 sets of 10-12 reps

Day 2: Pull (Back, Biceps, Hamstrings)

1. Warm-up – 5-10 minutes (e.g., dynamic stretching, band pull-apart)
2. Deadlift (Conventional or Romanian) – 4 sets of 6 reps
3. Pull-Ups (use assistance or add weight as needed) – 4 sets to failure or 8-10 reps
4. Seated Cable Rows – 3 sets of 8-10 reps
5. Lat Pulldowns – 3 sets of 10-12 reps
6. Hamstring Curl Machine – 3 sets of 10-12 reps
7. Dumbbell Bicep Curls – 3 sets of 12 reps

Day 3: Push (Chest, Shoulders, Triceps, Quads)

1. Warm-up – 5-10 minutes (e.g., jump rope or elliptical)