Sarah's Competition Bikini Workout: Friday- Push Day 2 + Legs (Shoulders, Chest, and Triceps - Quad Focus)

SARAH’S PUSH, PULL AND LEGS ROUTINE

 
From beginners to experienced gym-goers, Push, Pull and Legs is a simple, but very effective training split for anyone interested in building muscle across their entire body. Push workouts take care of chest, shoulders and triceps, while pull workouts look after back and biceps. The leg portions of the program include quads, hamstrings and calves.


​Overhead barbell shoulder press  (compound shoulder)
3-4 sets x 4-6 reps
Incline DB press (compound chest)
3-4 sets x 6-8 reps
​Cable flyes (accessory/isolation chest)
2-3 sets x 8-12 reps
Lateral raises (accessory/isolation shoulder)
2-3 sets x 8-12 reps
Overhead triceps extensions (accessory/isolation triceps)
2-3 sets x 8-12 reps
Face pulls (shoulder prehab)
2-3 sets x 12-15 reps
Leg press (compound quad)
3-4 sets x 10-12 reps
Bulgarian split squats (accessory/isolation quads/hams/glutes)
2-3 sets x 12-15 reps per leg
​
REST:  60-90 seconds between sets based on perceived recovery.