Here is a sample PPL routine for beginners: Push Day: Bench press, shoulder press, tricep dips, chest flys. Pull Day: Pull-ups, rows, bicep curls, hammer curls. Legs Day: Squats, lunges, deadlifts, calf raises. Remember to start with light weights and focus on proper form. As you progress, you can increase the weight and intensity of your workouts.
Adding more arm isolation work to the end of your workouts. Using a supinated grip on your rows/pulldowns (works more bicep) Using a closer grip when you bench (more tricep emphasis) Switch your routine to something like back/push+arms/legs. Lordofthegoons. • 10 yr. ago.

Push 1, pull 1, legs 1. Rest day. Push 2, pull 2, legs 2. Rest. Repeat. You can do higher weights one day and lower weights as your second day. If you miss a day turn your next session into a hybrid. I like to go heavy on the first 3 days and then switch to higher reps lower weight the 2nd set of 3 days.

If no leg day I would do push pull split 4-5 days a week. 4 is probably enough. Maybe with 2 flavors for each so lower back pull, upper back pull, chest focused push, shoulders and triceps focused push you could also do: lower/mid back pull upper back pull chest focused push arms day (biceps, triceps, forearms, maybe some shoulders) There are four main types of training splits: the Total Body Split, the Upper vs. Lower Split, the Push vs. Pull vs. Legs Split, and the Bro Split. The Total Body Split involves training all major muscle groups in a single session. This method typically follows a 3-day workout routine. Brace your abs and pull your shoulders down and back. Without using your legs, press the weight overhead. Lower the bar back down your shoulders and repeat. #7. Skull crusher. Target muscles: Triceps. Your final push day exercise isolates your triceps, which are the muscles at the back of your upper arms. How to: Holding a barbell with an overhand grip just outside your legs, bend your knees slightly and hinge forwards from the hips, keeping your back slightly concave and your shoulder blades back throughout. Pull the weight up to your lower chest, then slowly return to the start. 3. Barbell curl. Sets 3 Reps 10. Pushing stance. Make sure you use the right positioning to push a heavy object. Stand close to the object you want to push. Keep your knees slightly bent, with one leg slightly behind the other so you can push off with it. Brace your elbows against your sides. Tighten your abdominal muscles. Push the object forward.
On your 4th day of training for the week, you simply go back to Day 1 of training and go again. For example on a 5 day a week training routine : Day 1 : Push. Day 2 : Pull. Day3 : Legs. Day 4 : Rest. Day 5 : Push. Day 6 : Pull.
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    • how to do push pull legs