MuscleWiki Logo

Novice Push Pull Legs Routine

This push pull legs split routine is for those brand new to the gym.

新手3 days / week15–25 min

Your 3-day plan

Day 1 · Push for Novices

3 exercises · About 20 min

1Image

Push Up

Chest

3 × 10

2Image

Dumbbell Seated Overhead Press

Shoulders

3 × 10

3Image

Cable Rope Pushdown

Triceps

2 × 10

Start Day 1

Muscles trained

PrimarySecondary

器械

  • Haltères
  • Poids corporel
  • Câbles
Start Day 1