Sarah's Competition Bikini Workout: Pull Day 1 (Back, Biceps, Rear Delts, and Traps)

TUESDAY: 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.  


Monday:  Push
Tuesday:  Pull
Wednesday:  Legs
Thursday:  Off
Friday:  Push + legs (quad focused)
Saturday:  Pull + legs (hamstring focused)
Sunday:  Off

Tuesday:  Pull Day 1 (Back, Biceps, Rear Delts, and Traps)
     
     1   Assisted or weighted pull ups (Compound exercise)
          3-4 Sets x 6-8 Reps
     2.  Bent Over Rows (Compound Back exercise)
          3-4 Sets x 6-8 Reps
     3   Cable rows (accessory/isolation back)
           2-3 Sets x 8-10 Reps
     4.   Rear delt flyes (accessory/isolation back)
            2-3 Sets x 8-10 Reps
     5.   DB bicep curls (accessory/isolation biceps)
            2-3. Sets x 8-10 Reps
     6.   Shrugs (accessory/isolation traps)
            3 Sets x 8-10 Reps

REST:  60-90 seconds between sets based on perceived recovery.