Push Pull Legs Routine for Intermediate Lifters (Explained)

Training Split: Day 1. Push (Chest, Shoulders & Triceps) Day 2. Pull (Back & Biceps) Day 3. Legs (Quads, Hamstrings & Calves) Day 4. Rest Exercises (Sets x Reps) Push: 3 x 10 Bench Press 3 x 10 Incline Bench Press 3 x 10 Overhead Press 3 x 10 Dumbbell (or Machine) Lateral Raises 3 x 10 Overhead Triceps Extensions (Machine or Dumbbell) 3 x 10 Cable Triceps Pushdowns Pull: 3 x 10 Deadlifts 3 x 10 Lat Pulldowns 3 x 10 Barbell Rows (or Seated Row Machine) 3 x 12 Rear Delt Raises (Dumbbell or Machine) 3 x 10 Preacher Bar Curls (or Seated Machine) 3 x 10 Dumbbell Hammer Curls Legs: 3 x 10 Squats 3 x 12 Leg Press 3 x 15 Leg Extensions 3 x 15 Hamstring Curls (Seated or Lying) 3 x 10 Standing Calf Raises 3 x 12 Seat Calf Raises Rest 1 – 2 minutes between sets Twitch: https://www.twitch.tv/frimia Instagram: https://www.instagram.com/frimiaa/