Push Pull Split
Push
1.
2.
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6.
3 x Incline Bench Press (Dumbbell)
3 x Chest Dip (Assisted)
1 x Triceps Pushdown (Cable – Straight bar)
3 x Lateral Raise (Dumbbell)
3 x Neck Curl
2 x Flat Leg Raise
1.
2.
3.
4.
5.
6.
5 × Pull Up
2 x Bent Over Row (Barbell)
4 x Shrug (Dumbbell)
2x Bicep Curl (Cable)
2 x Face Pull (Cable)
2 x Flat Leg Raise
Pull
Legs
1. 3 x Seated Leg Press (Machine)
2.
3.
4.
5.
6.
3 x Romanian Deadlift (Barbell)
2 x Leg Extension (Machine)
2x Hip Abductor (Machine)
3 x Neck Curls
2 x Flat Leg Raise
Important
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Before doing anything build consistency for going to the gym.
Stick to a routine that suits you.
Start easy and just build the habit of working out.
Ideal rep range for hypertrophy- 8 to 12 reps. If you can easily do a set of 18-20 reps, increase the weight
so your rep range comes down between 8-12 reps.
Train hard
Do not skip cardio
Calculate your body fat percentage- https://www.calculator.net/body-fat-calculator.html
Do proper bulking. Do not go for ‘main-gain’ or gaining muscle while loosing fat.
You can use MyFitnessPal app to track your calories.
Keep your body fat percentage between 10% -12% for aesthetics.
Recommended supplements- Whey protein, Creatine, Magnesium, Fish Oil.
Eat clean and keep your sugar intake low.
Be patient and trust the process.