Push/Pull/Legs Weight Training Workout Schedule For 7 Days

After the full body and upper/lower splits, the push/pull/legs split (aka PPL) is one of the next most simple, popular and proven workout schedules around. It’s also one of the most intelligent and effective… assuming of course it’s actually done right.

There’s a few different versions of it that can work well, and a few different ways to structure it over the course of the week (some of which are definitely more or less ideal for certain goals and situations than others).

So, let’s now cover all of this and more…

    Monday: Push (Chest, Shoulders, Triceps)
    Tuesday: off
    Wednesday: Pull (Back, Biceps)
    Thursday: off
    Friday: Legs (Quads, Hamstrings, Calves, Abs)
    Saturday: off
    Sunday: off

There are 3 total weight training workouts per week done in an every-other-day format with 2 days off at the end. This makes this by far the most convenient and easy-to-schedule version of this split.

This also means that each muscle group is trained just once per week (or once every 7th day). This is where this split starts to become not so good.

That it is the least effective weight training frequency. It can still work if everything else is done right. It’s just not what works best for the majority of the population.

While this classic version of the push/pull/legs split is terrific in terms of convenience and easy scheduling, it’s not good in terms of training frequency per muscle group/exercise.  I wouldn’t really recommend it if you are looking to build muscle, increase strength or improve performance.

A once-per-week frequency like this is actually suitable if your primary goal is to mostly just maintaining muscle and strength you currently have.

Related article: The 4-Week Dumbbell Workout Plan Part 3: Legs And Abs
The Rotating Push/Pull/Legs Split (5 Day Cycle)

Week 1

    Monday: Push (Chest, Shoulders, Triceps)
    Tuesday: Pull (Back, Biceps)
    Wednesday: off
    Thursday: Legs (Quads, Hamstrings, Calves, Abs)
    Friday: off
    Saturday: Push (Chest, Shoulders, Triceps)
    Sunday: Pull (Back, Biceps)

Week 2

    Monday: off
    Tuesday: Legs (Quads, Hamstrings, Calves, Abs)
    Wednesday: off
    Thursday: Push (Chest, Shoulders, Triceps)
    Friday: Pull (Back, Biceps)
    Saturday: off
    Sunday: Legs (Quads, Hamstrings, Calves, Abs)

As you can see, it’s either 4 or 5 total weight training workouts per week (it varies due to the “rotating” aspect of it… but it ends up being 4 days per week the majority of the time) using a 2 on/1 off/1 on/1 off format that repeats every 6th day.

This increases the frequency from once per week (every 7th day) to about twice per week (every 5th day).

This is the most effective training frequency for virtually everyone who is intermediate and advanced trainees.

For just building muscle and looking awesome, I think this split is great. That’s why it’s one of the split options I use within my own training.
Related article: The 25 Best Exercises for Men and Women To Build Muscle

The fact that this split is done over a rotating 5 day cycle means the days you do and do not work out on, will constantly change from one week to the next.

This lack of stability could be a very big problem for many people from a scheduling standpoint. It’s allowing us to reach that optimal training frequency we want to reach, but what it has in training frequency, it lacks in convenience and ease of scheduling.

Push/Pull/Legs vs Push/Legs/Pull

This split can also be done with the workouts in a slightly different arrangement. Specifically as push/legs/pull instead of push/pull/legs.

Both versions are equally effective, and this modification is mostly only relevant when using my preferred rotating 5-day-cycle version. However, there are a couple of small differences and reasons for making this change.

    Push/Pull/Legs ensures that the “legs” workout (which is typically the hardest/most physically and mentally demanding workout of the week) ends up always having a rest day before and after it. The downside is that the “push” and “pull” workouts are always done on back-to-back days.
    Push/Legs/Pull pretty much eliminates ALL potential issues. The main downside here is that the “legs” workout no longer has that nice rest day before it.

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World 9 Best and Healthy Fitness Foods| Nutrition - bodybuilding110

These 10 superfoods are proven, expert-beloved disease fighters and energy boosters. Add them to your meals and get on the fast track to a super-healthy body.

To fulfill this requirement, it is important to eat every type of food. Thus a good fitness diet should contain all types of food in small quantity to meet the demand of the body.

Fruit

 Fruit is the best fitness food. It is packed with vitamin, minerals, carbohydrate and fiber. So it can be considered as a complete food needed for fitness.

Fruits are important to maintain proper health. During the daily diet we miss many essential nutrients. But this can be covered by eating small serving of fruits along with your meal. Always choose fresh fruits instead of canned fruits.

Essential vitamins and minerals are destroyed during the process of storing the fruits. So always try to eat fresh fruits.

Apple and banana are the best pre and post workout food. They contain essential nutrients and carbohydrate which proves them a perfect fitness food.

Orange, watermelon, pineapple and many more are very good food for during, pre and post workout. So enjoy the nature best gift to us and reap the complete fitness and health benefits.

Broccoli And Spinach

— One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C — two essential bone-building nutrients.

Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health.

— Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective.

Berries

 Berries are important fitness food as it supplies important phytonutrients and vitamins. It has been top ranked food to contain high amounts of antioxidants. Thus it helps to fight cancer caused due to free radical.

It is important for heart health and reverse the ageing process. It is rich in Vitamin C, Fiber and antioxidants but contains low-calorie. So it is important to include in your diet. So you can include berries like blackberries, raspberries, strawberries and blueberries.

Dry fruits

 Dry fruits are a great source of fiber, vitamins, minerals, phytonutrients, antioxidants and potassium. Fresh fruits are dried to get dry fruits, so it is great fitness food. So you can include in your diet to get essential nutrients. Raisins, dry mango, etc. are great dry fruits

Nuts

 Want to stay healthy and fit, and then adopt healthy nuts as your snack. Nuts are loaded with high vitamin, minerals, Omega 3 and Omega 6. It is important to include nuts in the diet.

They reduce the risk of the heart attack, lowers blood cholesterol and many health benefits. It is important as it boosts energy level.

Almonds, Hazelnut, Peanuts, Pecans, Pistachios and Walnut are the nuts to be included in the diet.

Fish, Chicken, Meat and Egg

 These foods are the best source of proteins and contains a large amount of nutrients. They provide essential fatty acids like omega 3 and omega 6.

It provides energy and protein to improve sports performance. Thus these foods are the best fitness food. Eat these foods twice in a week to gain maximum fitness benefits. You can eat eggs daily.


Milk and Milk Products

 Milk and its various products are a very healthy food. Yoghurt, cheese, milk shakes are the best fitness foods. They provide essential vitamins, minerals and also provide energy.

Vegetables

 Vegetables are the best source of fiber, vitamin and minerals. They also contain phytonutrients important for health and fitness.

They provide essential and help to stay healthy. So include it in your daily diet, instead your each diet should include a small serving of green vegetables.

Cereal Bars

  Due to today sports fitness requirement cereal bars are widely available. The cereal bar is a good pre workout, post workout or during workout food.

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best Isometric Exercises For Legs - bodybuilding110

Isometric Exercises are a great way to build mobility, stability and strength in your lower body.

While most people include dynamic and static stretches in their workout routine, they often forget about the importance of Isometric Moves to developing mobility and even flexibility.

And Isometric Exercises are key.

Dynamic and static stretches do improve your flexibility and mobility; however, they don’t at the same time strengthen and build stability through that new range of motion.

Then when we go lift, even after doing the stretching, we often don’t work through the increased range of motion, which simply means we tighten everything back up only to have to stretch out and loosen up again.

By including Isometrics, you not only improve your flexibility and mobility, but you also work and strengthen through the new range of motion to help you keep the increased range of motion.

And, by doing Isometrics, you can learn to activate and feel the correct muscles working during the movements so that, when you go to lift weights, the correct muscles are being recruited through a full range of motion!

Below are best Leg Isometric Exercises you should include in your workout routine to not only improve your hip mobility and the flexibility of your legs, but also strengthen and build stability.

Exercise 1: Wall sittings

wall sittings

    - Bend your knees at 90 degrees and keep your back straight against a wall. The ideal level of your thighs should be as if you are seated on a chair. Thighs should be almost parallel to the floor.
    - Apply a pushing force on the wall with your back and flex your quadriceps. Ensure that the glutes, lower and upper body are all fixated against the wall. It will exert more pressure on the target muscle group.
    - Hold this position for 4-12 seconds and do 5-6 sets of these.
    - Make sure you exhale and inhale fully while doing this.
    - Slowly raise yourself to the original position. You will feel the burn in your leg muscles as you go up, at this juncture pay attention to your breaths.

Another variation of this is the one legged wall sitting. Raise one leg up and hold that in the air. Initially, you will wobble in this position, with practice the hold time will increase.

Pay attention to your breathing. A good way of breathing is to breathe fully through the diaphragm and make a “hissing” sound to release the breath.

Exercise 2: Isometric straight leg hold

Here’s another basic exercise, but very powerful to tone your quads.

    - Sit on a chair and extend your legs straight in front of your body and hold them in that position for aboisometric leg raisesut 30-45 seconds. You will feel the blood rushing in your muscles.
    - Repeat for 3-4 more sets. This seems very easy but is very effective in strengthening the muscles in your legs.

Leg muscles are the largest muscle groups in the human body. There will be considerable blood rush when you work them out. Note that these exercises raise your blood pressure considerably. So if you have high blood pressure or hypertension issues, consult a doctor before performing isometric leg exercises.

The advanced variation of this is where you suspend your body between two chairs and lift your legs straight up.

Exercise 3: Isometric hamstring curls

    - Sit in a comfortable chair and push your legs as if you are trying to reach your glutes with your legs. isometric hamstring curls
    - Stretch as far as you can. Adding tension to your glutes will make the exercise more effective.
    - Once you reach the maximum possible position, hold it for about half a minute.
    - Relax and come back to the initial position.
    - Do one or two more sets as per your strength. Note if you hamstrings start to cramp, stop this exercise immediately. Don’t stretch beyond the point where you feel a catch.

Once you get used to this exercise, try using resistance bands to increase the load on your muscles.

Exercise 4: Static lunges

    - Assume a normal lunge position, situate the thigh parallel to the floor and the other leg away.static lunges
    - Hold the lunge position for 30-45 seconds. Perform two more sets.

Isometric lunges are a great strengthening exercise for the quads, hamstrings, and glutes. Here’s a variation of static lunges, named yoga lunges, where you raise your hands straight up and stretch your hamstrings.

Exercise 5: Isometric squats

    - Position yourself in the squat position, with your back straight and thighs parallel to the ground.
    - Hold the squat position for 30-45 seconds. Inhale and exhale deeplyisometric squats exercise to feel more burn in your muscles.

Static squats are a common exercises used by athletes and sportsmen to strengthen the leg muscles. So if you are into running and sports, these will accentuate your strength like no other exercise. Once you have practiced the static squat enough, hold a kettlebell to increase the resistance.

You can also perform static Sumo squats, where your feet are spaced out wider the than the hip width and toes are pointing outwards.

Exercise 6: One legged static squat

    - Assume a squat position with your glutes and right thigh almost reaching for the floor. Extend the left leg straight in front of you and extend your arms forward so that you have adequate balance to stay in that position.one legged - isometric exercise for leg
    - Breath properly and hold the position for 30 seconds.
    - Do the same with the other leg.
    - It Is an advanced variation of the static squats and should be done only after you have built sufficient strength in your leg muscles.

Exercise 7: Isometric contractions

    - With your feet together, place the hands at each side and take a forward step with your right leg, wider enough than the normal lunge position.
    - Situate your hands on the inside of the extended right foot. Extend the left leg as far as you can and hold the contraction for 10-15 counts.
    - Release and repeat for the other leg. Perform a total of 2-3 sets.

Exercise 8: Isometric leg presses

    - To start this exercise, suspend two straps against the ceiling and hold on to the straps with your feet as you lie down on your back against the gym mat.isometric leg press
    - Pull your body up, by approximately 25-40 degrees angle, and hold the position for 20-30 seconds. Squeeze your quads and hamstrings to amp up the intensity.

You can perform this exercise with the leg press machine too. Use a suitable weight and bring down the weights, holding the resistance at a static position where you will feel the burn in your muscles.

There is no need to perform all these exercises in one day. You can variate between the exercises as per your choice. Ensure you do 4-5 exercises to notice significant strength results in your leg muscles.

The best part about isometric leg exercises is, it is great for people with knee and joint pains in the leg.

Consider doing these exercises especially if you are focusing on strength gains and endurance. If you are struggling with plateaus, using isometric variations with the regular strength training is recommended.

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Best Hardgainer Arm Building Tips - bodybuilding110

The simple and harsh truth about muscle growth is that some people have better genetics when it comes to building muscle. Others have to work much harder, forcing themselves to the maximum, just to see some growth. Your arms are no exception. While some people seem to manage to build big arms just by doing the most basic routines, there are those whose biceps remain mediocre with hard and intensive training.

Well, although the former may look impressive, there are small chances that you’ll learn anything from these guys. On the contrary, if you want to create a method for developing your biceps, you should probably turn for advice to the latter. They are the ones that needed to come up with extraordinary methods for adding half an inch to their arms. The years of trial and error have thought these hard-workers how to utilize every effort of their sets, trying out different routines and high-intensity principles.
In today’s article we present you with several strategies used by competitive bodybuilders who (believe it or not) had hard time building their shirt-busting arms. Learn about the obstacles that may appear on your road to perfect physique and how to overcome them.

ARM-BUILDING TIPS FOR THE AVERAGE GUY

If you find yourself in the average guys lot the following tips will be of a great benefit for you arms development.

1. Train arms on a separate day, not after training a larger bodypart. That way they're fresh and ready to push some heavy weights.

2. Back off the weight occasionally. Try taking 10% off your working weight, slowing down the reps and working for the pump. Keep the reps within 8-15.

3. Focus on building a stronger mind-muscle connection. With less weight, focus on feeling the burn, not counting reps.

4. Every rep should be a quality rep. That means controlling it on the way up, pausing and squeezing the muscle briefly at the top, and lowering in a slow and controlled manner to emphasize the negative.

5. Use a variety of exercises that hit the biceps and triceps from different angles.

6. Consider training arms more frequently than other bodyparts for a period.

7. Use high-intensity techniques such as forced reps, drop sets and negatives.

8. Don't get locked into a particular routine. Experiment with exercises, rep ranges, rest periods and other training variables. What works for someone else may or may not work for you. Try new approaches to spur growth.

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Top Best Shoulder Isometric Exercise For Stronger Shoulder - bodybuilding110

he shoulder is one of the most mobile joints in the human body. While mobility is important, the stability of the shoulder girdle is essential, especially throughout its entire range of motion.

Muscles serve as our dynamic stabilizers.  The muscles of the shoulder joint are as follows:

    Deltoid
    Supraspinatus (Rotator Cuff)
    Infraspinatus (Rotator Cuff)
    Teres Minor (Rotator Cuff)
    Subscapularis (Rotator Cuff)
    Teres Major
    Biceps (Long Head)
    Rhomboids
    Trapezius (Upper, Middle, Lower)

*Note: Not all of the muscles mentioned above cross the shoulder (glenohumeral) joint; however, the scapula and its surrounding muscles are vital to shoulder stability and mobility.

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Back and Biceps Day: The Top Workout Combination - bodybuilding110

Want to develop a lean and stronger muscle. Whatever may be your goal for fitness, you just need dedication and right guide that can help you to build a stronger you that from today. It’s never too late to start your goal.
A new day begins from the time you think to start and also give the effort to do it. So if you are planning to become fittest, then you must have a watch over these exercises.

For building a lean and strong body, it is also important to focus on nutrition. Without proper nutrition, you will find tough to recover soon and land to a mess like muscle loss, slow recovery, slow development of muscles or even injury.

If you wish to build stronger arm and V-shaped Back, then you need to work on it with best ways. And the best way to train is to train each and every muscle of arms and back. It is seen that many people don’t focus on their form during a workout. If you don’t focus on your form then surely you will be able to do more repetitions, but there will no meaning to it.

If you want to train you full muscles, then you need to focus on your form. So if you are at the gym, do ask your trainer to show the proper form and correct it as early as possible as it can prevent you from injury, and also it will also train your full muscles.

Due to training full muscle there will more and quick growth of muscle which you will see soon.

This workout programmed to train your back muscles which are second largest muscles after leg. In this schedule, you will also train your arms muscles.

One thing to note down is that while working on back muscles there is also stress on biceps muscle, so if you train your back then you can also train your arms muscle for a better effect. During starting your workout, you need few minutes warm-up and stretching.

After that you can start with back muscles as training your biceps muscle first can exhaust your back muscles. So start with your back and finish it with you biceps muscle.

   
Push/Pull Split

The push/pull split is a typical upper body workout split. You train your biceps with your back and your triceps with your chest. The reason for this split is because your biceps are involved in most compound back exercises and your triceps are involved in most compound chest exercises. When you perform pullups, pulldowns or rows, your biceps are secondary movers. When you perform chest presses and pushups, your triceps are secondary movers.

 Lat pulldown

    Position your body on the bench and keep your knee to in 90 degrees. Along with it keep your feet flat on the ground.lat pulldown exercise : back exercise
    After sitting comfortably, pull the bar down keeping your grip outside to the shoulder or you can extend slightly.
    After that do chest up and lean you back slightly back. Now you are ready to pull the bar.
    While pulling it slowly pull the bar down with your elbow pointed down. Now slowly go up. This complete one reps.


Tips:-

    Do it slowly. Don’t use body momentum.
    Don’t hold wide grip. Grip slight outside shoulder will be perfect.

    4 set 12,10,8, failure
 
One Arm Row

    Place your right leg on the bench and keep you back flat.one arm row : back exercise
    Lift dumbbell with one hand and keep other on bench to give support.
    Pull the weight in your side in upward direction and complete 1 reps by lowering the dumbbell.

Tips:

    Doing this exercise, you can work effectively on your Abs muscle.
    You can lift heavier dumbbell.

    3 set 12,10,8

  Seated Cable row

    To do this exercise you need to sit slight away from the machine.cable seated row : back exercise
    Lean forward to hold the bar and go back to sit with back upright.
    Now squeezing your shoulder blade and keeping your elbow high pull the bar to your chest.

Tips:

    Go heavy
    Benefits to core

    4 set 12,10,8, failure

 Barbell Biceps curl

    Stand up with holding the barbellbarbell bicep curl : biceps exercise
    Now slowly curl your barbell without moving arms with just forearms.

Tip:

    Slowly increase the weight but focus on form. Don’t use body momentum to lift the weight.
    Dumbell biceps curl

    4 set 12,10,8, dropdown

 Dumbell Biceps Curl

    Stand up straight with holding dumbbell by holding dumbbell side palm facing inDumbbell Curl biceps exercise
    Tuck your elbow to the sides while lifting the dumbbells.
    Turn your wrist at the top of the move.

Tips

    You can do variations by alternating arm
    You can also do it by sitting on the bench

Hammer

    Stand straight with your elbow tucked by the side as doing dumbbell curl.hammer curl
    Now lift the weight with alternate hand.

Tip:

    It also works on the forearm muscles
    You can do with both hand

    3 sets 12,10,8

 Exercise 7: Biceps curl with pully

    Hold the lower pully-bar standing straightBiceps pully curl
    Tuck your elbow to sides while lifting.
    Go slowly and without moving your elbow

    4 sets 12,10,8, dropset

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