Push / Pull / Legs + Abs Any help with a routine?

[tommy edwards]

Can anyone recommend a routine with free weights only and a bench with only the horizontal setting for :

Day 1: Push

OFF

Day 2: Pull

OFF

Day 3 : Legs + Abs

Day 4 : I have a fourth day to workout on but im not sure what area / exercises to do on this day.

Thanks in advance

 

[mike456]

Push
BB Flat Bench Press- 3 sets
BB Military Press- 3 sets
Dips (You have to find a place to do these)- 3 sets
BB Triceps Extension- 3 sets

Pull
BB Bent-over row- 3 sets
Pull-ups (you have to find a place to do these- 3 sets
BB Upright Row (Shoulder Width Grip)- 3 sets
BB Curls- 3 sets

Legs
BB Squats (If you dont have a squat rack use DB's)- 4 sets
Straight Legged Deadlifts- 4 sets
Abs- 3 sets

I can't tell you what rep ranges to use because you didnt list your goals..

 

[GFR]

Can anyone recommend a routine with free weights only and a bench with only the horizontal setting for :

Day 1: Push

OFF

Day 2: Pull

OFF

Day 3 : Legs + Abs

Day 4 : I have a fourth day to workout on but im not sure what area / exercises to do on this day.

Thanks in advance

1. Push
2. Pull
3. Off
4. Legs
5. total upper body
6. off
7. off

 

[mike456]

why do the total upper body just workout 3 times a week and rest