KOH FITNESS: PUSH PULL LEGS - 3 DAY SPLIT

PUSH PULL LEGS 
3 day split 

Push
A. Slight incline dumbbell press – 4 x 8 after warmups
B. Slight decline smith machine press – 3 x 15 / 12 / 10 /
C. Peck deck – 3 x 15 
D1. Dumbbell side laterals – 4 x 12
    Superset with
D2. Dumbbell bent over laterals – 4 x 20 
E. Rope pushdowns – 4 x 15
   Superset with
F. Close grip pushups – 4 x 20 

Pull
A. Chest supported row machine (pronated grip) – 4 x 10
B. Wide grip pulldowns – 4 x 10
C. Close grip seating cable rows – 4 x 8
D. Deadlifts – 5 x 6
E. Hammer curls – 4 x 10 last set 3 drops 
    Example: 10 reps with 30s 10 reps with 20s 10 reps with 10s for drop set
F. Supinated dumbbell curls – 4 x 8 last set 3 drops again

Legs 
A. Lying leg curls – 4 x 15 after warm ups
B. Barbell squats – 4 x 6 after warm ups
C. Bulgarian dumbbell split squats – 3 x 8
D. Walking lunges leaning forward – 3 x 15 steps per leg
E. Barbell Romanian dead lift or stiff leg – 3 x 10
C. Leg press calf raises – 6 x 12 work the stretch 

How to potentially program this split:

• Monday – push
• Tuesday – pull
• Wednesday – rest
• Thursday – legs 
• Friday – rest
• Saturday – Start training split again 
  
  
  

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