weekly workout Explanation

                                Push Pull Legs workout

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Full arm workout 

CLOSE-grip dumbbell press 

*Lie down on the floor and grip a dumbbell in each hand 

* bend your arms and bring your hands toward your Shoulders, stopping at chest level.

*squeeze your triceps and extend your arms overhead.

*pause at the top. 

*slowly lower to the starting position 

*do 2-3 sets of 10-12 reps.

         PUSH DAY EXERCISES 

* Push-up. Assume a high-plank position with your feet together, your body straight from head to heels,     and your hands in line with (but slightly wider than) your shoulders.

* Shoulder press.

* Dumbbell bench press 

* Dumbbell chest fly.

* Dumbbell overhead triceps extension 

* Dumbbell lateral raise.

PULL EXERCISES 

* Dumbbell bent -over row. Stand with your feet hip to shoulder-width apart, holding a dumbbell in         each hand.

* pull-up. Grab a pull-up bar with an overhead grip that’s slightly wider than shoulder-width.

* Renegade row.

* Dumbbell biceps curls. 

* upright Dumbbell.

LEG DAY 

* Bodyweight squats. Squats are a great exercise for all gym goers.

* Step ups. Step ups build unilateral (single leg) strength and work all the major muscles in the legs, including the glutes.

* Lunges. 

* Leg press.

* Leg extension.

* Lateral lunges.

* Calf raises.