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About this plan
High-intensity 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 users who have become stagnant 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 do not require extra gym equipment to perform it, however, you can always add weight to make it more demanding.
Mon
Día 1: Empujar
Tue
Día 2: Tirar
Sliding Floor Pulldown on Towel
3 SETS • 15 REPS•Espalda, Tríceps, Trapecios
Superman Row with Towel
3 SETS • 15 REPS•Glúteos, Espalda, Isquiotibiales
Power Point Plank
3 SETS • 15 REPS•Abdomen, Espalda, Isquiotibiales
Swimmer Kicks
3 SETS • 10 REPS•Espalda, Isquiotibiales, Glúteos
Lying Biceps Curl with Towel
3 SETS • 10 REPS•Bíceps, Braquial, Antebrazos
Alternate Biceps Curl with band
3 SETS • 10 REPS•Bíceps, Braquial
Wed
Día 3: Piernas
Fri
Día 4: Empujar
Sat
Día 5: Tirar
Around the World Superman Hold
3 SETS • 15 REPS•Espalda, Glúteos, Trapecios
Sliding Floor Pulldown on Towel
3 SETS • 15 REPS•Espalda, Tríceps, Trapecios
Power Point Plank
3 SETS • 15 REPS•Abdomen, Espalda, Isquiotibiales
Swimmer Kicks
3 SETS • 10 REPS•Espalda, Isquiotibiales, Glúteos
Lying Biceps Curl with Towel
3 SETS • 15 REPS•Bíceps, Braquial, Antebrazos
Dumbbell Concentration Curl
3 SETS • 15 REPS•Braquial, Bíceps
Sun
Día 6: Piernas
Squat
5 SETS • 15 REPS•Glúteos, Cuádriceps
Walking Lunge
3 SETS • 15 REPS•Glúteos, Cuádriceps, Aductor
Sumo Squat
3 SETS • 15 REPS•Glúteos, Cuádriceps
Quick Feet
1 SETS • 15 SEC•Pantorrillas, Cuádriceps, Glúteos
Frog Hip Thrust
3 SETS • 10 REPS•Glúteos, Isquiotibiales
Bent Leg Side Kick kneeling
3 SETS • 15 REPS•Glúteos