Push/Pull Workout Routine

60-Minute Fitness Program

DAILY

MONDAY/THURSDAY

CHEST & TRICEPS
Dumbbell Chest Press (3 or 4x10-12)
Incline Dumbbell Press (3 or 4x8-10)
Cable Crossovers (3 or 4x10-12)
Triceps Press Machine (3 or 4x12)
Pulley Pushdowns (3 or 4x12)

TUESDAY/FRIDAY-Off

BACK & BICEPS
Close Grip Chins (or C/G Pull downs) (3 or 4x12)
Wide Grip Pull downs (3 or 4x10-12)
One Arm Dumbbell Row (3 or 4x4-6)
Barbell Curls (3 or 4x8-10)
Biceps Machine Curls (3 or 4x8-10)

WEDNESDAY

LEGS
Squats or Leg Press (3-4x12, 10, 8, 6)
Lunges (3-4x12)

Leg Extension (3-4x15)
supersetted with
Leg Curls (3-4x10-12)

Calf Presses (3-4x20)