New Beginners Push/Pull Workout

Day 1/Day 4 Pull Days

5 sets of Lat Pulldowns (10-15 reps)
3 sets of reverse grip pulldowns (10-15 reps)
3 sets of stiff legged deadlifts (10-15 reps)

3 sets of biceps curls (10-15 reps)
5 sets of seated calf raises (20 reps)

On Day 1 and Day 5 do 15 minutes of cardio

Day 2/Day 5 Push Days

5 sets of Dumbbell Bench Press (Can do barbell or machine if needed) (10-12 reps)
3 sets of Chest Flies (can be machine or dumbbells) (10-12 reps)
5 sets of Triceps Rope Extensions (Also known as BCDs) (10-12 reps)
5 sets of leg extensions (10-15 reps)
3 sets of sumo squats (holding dumbell or no weight) (8-10 reps)

Day 3 Shoulders and more cardio

3 sets of lateral raises (8-12 reps)

3 sets of frontal raises (8-12 reps)

3 sets of seated shoulder press machine (8-12 reps)
30 minutes of steady state cardio (treadmill, elliptical)

 

After 4 weeks of this workout, we will advance you to a more difficult workout and test your results.