Sarah's Competition Bikini Workout: Push Day 1 Chest Shoulders & Traps

MONDAY: 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. 
As a wife, mom, and full-time business owner, my schedule can become crazy.  Life doesn’t stop just because I have a physique completion to prepare for, so I have to fit my training around everything else I must accomplish.  Push and pull style routines work great for me because I can train all my muscle groups several times a week without spending every day in the gym.  I get “more bang for my buck” because the program provides me with adequate volume and frequency for growth, while not asking me to train on both days of the weekend when I would rather be spending time with the family.
The routine outlined below follows a 3 days on/1 day off /2 days on/1 day off pattern.  The first three days of the week, you follow a standard push/pull upper body routine and then on the Friday and Saturday you train the push/pull movements paired with legs (you’ll split legs into quad-focused on push day and hamstring-focused on pull day).  Every session consists of 1-2 compound exercises aiming for 3-4 sets of 4-8 reps, and 1-2 accessory/isolation exercises of 2-3 sets of 10-15 reps. 
I’ve also included some additional glutes circuits, which are an essential component of any physique competitor’s gym routine.  To tone that booty, each circuit is designed to hit every angle of the glutes.  I recommend adding in a different circuit 2-3 times a week. 


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


Monday: Push Day 1 (Chest, Shoulders, and Triceps)

1. Bench press (compound chest exercise) 
3-4 sets x 4-6 reps

2. Seated DB shoulder press (compound shoulder exercise) 
3-4 sets x 6-8 reps

3. Cable flyes (accessory/isolation chest exercise) 
2-3 sets x 8-12 reps

4. Lateral raises (accessory/isolation shoulder exercise) 
2-3 sets x 12-15 reps

5. Tricep pressdown (accessory/isolation tricep exercise) 
2-3 sets x 12-15 reps

6. Face pulls (shoulder prehab exercise) 
2-3 sets x 12-15 reps