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About this plan
A glorious 6-day workout to conquer your goals from home, without the need for gym equipment. Are you ready to transform your body? The push/pull/legs routine is a very simple training method in which you divide your body into three parts. And each part is trained on its own separate day. It is very dynamic and widely effective, especially for intermediate/advanced individuals who have stagnated or are not progressing as they would like. You can perform this workout for 6 to 8 weeks to maximize your gains. Remember that you don't require extra gym equipment to perform it, however, you can always add weight to make it more demanding.
Mon
Día 1: Piernas
Tue
Día 2: Empujar
Wed
Día 3: Jalar
Superman Row with Towel
3 SETS • 15 REPS•Glúteos, Espalda, Isquiotibiales
Dumbbell Bent Over Row
3 SETS • 15 REPS•Espalda
Sliding Floor Pulldown on Towel
3 SETS • 15 REPS•Glúteos, Cuádriceps, Pantorrillas
Dumbbell Shrug
3 SETS • 10 REPS•Trapecios, Espalda
Lying Biceps Curl with Towel
3 SETS • 15 REPS•Bíceps, Braquial, Antebrazos
Fri
Día 4: Piernas
Bodyweight Pulse Squat
3 SETS • 15 REPS•Glúteos, Cuádriceps
One Leg Squat
3 SETS • 15 REPS•Glúteos, Cuádriceps
Sentado en la pared
1 SETS • 60 SEC•Cuádriceps, Glúteos
Glute Bridge Two Legs on Floor
3 SETS • 15 REPS•Glúteos
Bent Leg Side Kick kneeling
3 SETS • 15 REPS•Glúteos
Bridge Mountain Climber Cross Body
3 SETS • 10 REPS•Abdomen, Oblicuos, Cuádriceps
Sat
Día 5: Empujar
Sun
Día 6: Jalar
Superman Row with Towel
3 SETS • 15 REPS•Glúteos, Espalda, Isquiotibiales
Power Point Plank
3 SETS • 15 REPS•Abdomen, Espalda, Isquiotibiales
Levantamiento en T en el piso
3 SETS • 15 REPS•Espalda, Isquiotibiales, Glúteos
Lying Biceps Curl with Towel
3 SETS • 10 REPS•Bíceps, Braquial, Antebrazos
Dumbbell Hammer Curl
3 SETS • 10 REPS•Antebrazos, Bíceps, Braquial