3 day 40 min Push / Pull / Legs Workout

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By Myworkouts

Experience Intermediate (2-3 years)
Time 44 minutes/day | 3 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

Split workout that breaks up

  • Push Day
  • Pull Day
  • Leg Day
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Description

Week 1 Overview


Day 1 - Push

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Push-up demonstrationPlay Push-up demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Single-Arm Standing Dumbbell Shoulder Press demonstrationPlay Single-Arm Standing Dumbbell Shoulder Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Banded Pushup demonstrationPlay Banded Pushup demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Seated Dumbbell Shoulder Press
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Tabletop Dip demonstrationPlay Tabletop Dip demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Day 3 - Pull

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Straight Arm Pulldown with Resistance Band demonstrationPlay Straight Arm Pulldown with Resistance Band demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Pull-up demonstrationPlay Pull-up demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Alternate Hammer Curl demonstrationPlay Alternate Hammer Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Day 5 - Lower

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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Goblet Squat demonstrationPlay Goblet Squat demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Hip Flexion with Band demonstrationPlay Hip Flexion with Band demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Single Leg Bodyweight Deadlift demonstrationPlay Single Leg Bodyweight Deadlift demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 10/30/2021, UTC


Last Updated: 10/30/2021, UTC

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