Workout Routine

Free

Push Pull Legs

by Duke

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Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffected

Light

Moderate

High

Very High

Workouts

Push Workout

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

3

–

–

8

180 sec

4

–

–

8

180 sec

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

180 sec

2

–

–

8

180 sec

3

–

–

8

180 sec

4

–

–

8

180 sec

Low to High Cabel Fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

180 sec

2

–

–

12

180 sec

3

–

–

12

180 sec

Workout 2

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

5

100 sec