Create a beginner-intermediate push-pull-legs workout routine that I can do 6 times a week.
Day 1 (push):
5x5 Bench Press
3x8 Incline Bench Press
3x8 Overhead Press
3x8-12 Triceps Pushdown
3x8-12 Triceps Extension superset with 3x8-12 Lateral Raise

Day 2 (pull):
1x5 Deadlift
3x8 Lat Pulldown
3x8 Seated Row
3x12-15 Face Pull
4x8-12 Incline Curl
4x8-12 Hammer Curl

Day 3 (legs):
2x5 Squat
3x8 Romanian Deadlift
3x8 Leg Press
3x8-12 Seated Leg Curl
3x8-12 Standing Calf Raise

Day 4: (push)
5x5 Overhead Press
3x8 Incline Bench Press
3x8 Bench Press
3x8-12 Triceps Pushdown
3x8-12 Triceps Extension superset with 3x8-12 Lateral Raise

Day 5 (pull):
5x5 Bent Over Row
3x8 Lat Pulldown
3x8 Seated Row
3x12-15 Face Pull
4x8-12 Incline Curl
4x8-12 Hammer Curl

Day 6 (legs):
2x5 Squat
3x8 Romanian Deadlift
3x8 Leg Press
3x8-12 Seated Leg Curl
3x8-12 Standing Calf Raise
Crie uma rotina de exercícios de empurrão-puxa-pernas para iniciantes e intermediários que eu possa fazer 6 vezes por semana.
Dia 1 (empurrão): 5x5 Bench Press 3x8 Incline Bench Press 3x8 Overhead Press 3x8-12 Triceps Pushdown 3x8-12 Triceps Extension Superset com 3x8-12 Lateral Raise Dia 2 (empurrão): 1x5 Deadlift 3x8 Lat Pulldown 3x8 Seated Row 3x12-15 Face Pull 4x8-12 Incline Curl 4x8-12 Hammer Curl Dia 3 (pernas): 2x5 Squat 3x8 Romanian Deadlift 3x8 Leg Press 3x8-12 Seated Row Curl 3x8-12 Standing Calf Raise Dia 4: (empurrão) 5x5 Overhead Press 3x8 Incline Bench Press 3x8 Bench Press 3x8 Lateral Pulldown 3x8 Lateral 3x8 Lateral 3x8 Lateral 3x8 Raise 3x8 Lateral 3x8 Raise 3x8 Pull Down 3x8 Lateral 3x8 Lateral 3x8 Seat 3x8 Lateral 3x8 Pull Down 3x8 Lateral 3x8 Seat 3x8 Lateral 3x8 Pull 3x8 Seated 3x8 Seated 3x8 Seated 3x8 Seated 3x8 Pull 3x8 Seated 3x8 Seated 3x8 Seated 3x8 Seated 3x8 Seated 3x8 Seated 3x8 Pull 3x8 Seated 3x8 Seated 3x8 Seated 3x8 Seated 3x8 Pull 3x8 Pull 3x8 Seated 3x8 Seated 3x8 Seated 3x8 Seated 3x8 Seated 3x8 Seated 3x8 Pull 3x8 Pull 3x8 Pull 3x8 Pull 3x8 Pull 3x8 Pull 3x8 Pull 3x8 Pull 3x8 Pull 3x8 Pull 3x8 Pull 3x8 Pull 3x8 Pull 3x8 Pull 3x8 Pull 3x8 Pull 3x8 Pull 3x8 Pull 3x8 Pull 3x8 Pull 3D 3x8 Pull 3x8 Pull 3x8 Pull 3x8 Pull 3x8 Pull 3x8 Pull 3D 3x8 Pull 3x8 Out 3x8 Out 3x8 Out of 3x8 Out of 3X This Is the Game: A Good For a Game