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    Chris Bumstead PPLPDF

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    kurcho
    The document outlines Chris Bumstead's push, pull, legs workout split. It provides the exercises and set/rep schemes for 6 days of training with the 7th day being rest. For each day, there are 5 exercises targeting that muscle group (push, pull, legs). The rep ranges and sets provided are meant to challenge the muscles and promote growth.

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    © All Rights Reserved
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    Chris Bumstead PPLPDF

    Uploaded by

    kurcho
    469 views8 pages
    The document outlines Chris Bumstead's push, pull, legs workout split. It provides the exercises and set/rep schemes for 6 days of training with the 7th day being rest. For each day, there are 5 exercises targeting that muscle group (push, pull, legs). The rep ranges and sets provided are meant to challenge the muscles and promote growth.

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    chris-bumstead-pplpdf

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    The document outlines Chris Bumstead's push, pull, legs workout split. It provides the exercises and set/rep schemes for 6 days of training with the 7th day being rest. For each day, there are 5 exercises targeting that muscle group (push, pull, legs). The rep ranges and sets provided are meant to challenge the muscles and promote growth.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    469 views8 pages

    Chris Bumstead PPLPDF

    Uploaded by

    kurcho
    The document outlines Chris Bumstead's push, pull, legs workout split. It provides the exercises and set/rep schemes for 6 days of training with the 7th day being rest. For each day, there are 5 exercises targeting that muscle group (push, pull, legs). The rep ranges and sets provided are meant to challenge the muscles and promote growth.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 8

    Chris Bumstead’s

    Push, Pull, Legs

    1
    Day 1 – Push

    Exercise Reps
    1. Barbell Bench Press  2 warm up sets
     2 heavy sets 5-8 reps
     1 back off set 10-12 reps
    2. Alternating Dumbbell  3 sets 10-12 reps
    Shoulder Press
    3. Chest Flyes superset with  Superset 4 sets 10-12 reps
    Rope Extensions flyes
     4 sets 7-10 reps extensions
    4. Lateral Raises  4 sets 10-12 reps, keep rest
    under 1 minute.
    5. Triceps Dips  3 sets to failure

    2
    Day 2 – Pull

    Exercise Reps
    1. Pull Downs  2 warm up sets
     3 sets 8-10 reps, last set
    dropset
    1. Barbell Bent Over Rows  2 warm up sets
     2 heavy sets 6-8 reps
     1 back off set 10-12 reps
    2. Incline Dumbbell Curls  4 sets 10-12 reps
    3. Pull Ups  3 sets to failure
    4. EZ Bar Curls  2 sets 8-10 reps
     2 sets of 40 second sets

    3
    Day 3 – Leg

    Exercise Reps
    1. Lunges  3 warm up bodyweight
    sets 10-15 reps
     3 weighted sets 12-15 reps
    each leg
    2. RDL’s or Deadlift  2 warm up sets
     3 sets 10-12 reps
     6-8 reps if deadlift
    3. Hip Thrusts  3 sets 10-12 reps
    4. Seated Calve Raises  6 sets 10-12 reps
    5. Lying Hamstring Curls  2 sets 8-10 reps
     2 sets of 40 second sets

    4
    Day 4 – Push

    Exercise Reps
    1. Close Grip Bench Press  3 sets 8-10 reps
    2. Standing Barbell Press  3 sets 10-12 reps
    3. Pec Deck Flyes  1 set 8-10 reps
     2 sets of 40 second sets
    4. Overhead Triceps Movement  3 sets 10-12 reps
    5. Lateral Raises superset with  4 sets 10-12 reps LR
    Pushups  3 sets to failure for
    pushups

    5
    Day 5 – Pull

    Exercise Reps
    1. Pull Ups  3 sets to failure
    2. Rack Pulls  3 warm up sets
     2 sets 8-10 reps
    3. Hammer Curls  3 sets 10-12 reps
    4. Reverse Grip Pulldown  3 sets 10-12 reps
    5. Cable Curls  3 sets 10-12 reps
    6. Seated Pulley Rows  2 drop sets total of 20 reps
    each
    7. Dumbbell Curls  Run the rack to failure

    6
    Day 6 – Leg

    Exercise Reps
    1. Squats  3 warm up sets
     3 sets 8-10 reps
     1 set 4-6 reps
    2. Leg Press superset with  2 sets 40 seconds sets LP
    Calves  2 sets calf press to failure
    3. Hip Adductors  4 sets 10-12 reps
    4. Standing Calf Raises  4 sets 10-12 reps then
    bounce reps to failure
    5. Leg Extensions  2 sets 10-12 reps
     2 sets triple drop set

    7
    Day 7 – Rest

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