gym guide

Welcome to my Gym Blog.This is my gym routine which I created by taking references from the internet and adding somethings according to my needs.I workout 6 days a week or atleast I try to workout.I do a PPL ( Push Pull Legs ) split because i feel that it is a very effective split and helps to target a muscle group twice in a single week.

PUSH

Bench press (barbell/dumbell)
5 X 5

Overhead press (dumbell)
4 X 8-12

Incline dumbell / barbell press
4 X 8-12

machine or cable fly
4 X 8-12

lateral raises (dumbell/cable)
4 X 8-12

skull crushers
4 X 8-12

tricep extensions
4 X 8-12

PULL

Barbell Row
4 X 8-12

Chin-ups
5 X 5

Lat pulldown
4 X 8-12

Dumbell row
4 X 8-12

Reverse fly
4 X 8-12

Curl Variation
4 X 8-12

Any Other Curl Variation
4 X 8-12

LEGS

Squats
5 X 8-10

Lunges
3 X 8-12

Leg Press
3 X 10

Leg Extension
3 X 8-12

Seated Leg Curl
3 X 8-12

Calf raises
3 X 8-12