Right here’s a floor reality about getting in form:

The identical rules that drive muscle development in males additionally work simply as effectively for girls. 

In actual fact, in the event you have a look at the variations between most males’s and girls’s exercise packages, you’ll discover they’re primarily resulting from males’s ladies’s preferences, not physiological variations between the sexes. (There are just a few small exceptions, which you’ll find out about on this article).

For instance, if you wish to construct muscle, it’s a must to make your muscle groups work more durable over time by forcing them to raise heavier and heavier weights, and that is simply as true for girls as it’s for males. 

The explanation women and men sometimes observe completely different exercise splits, although, is that almost all ladies need to get a greater butt and extra outlined legs, and most males need greater arms, shoulders, and pecs.

Thus, the most effective exercise cut up for (most) ladies actually simply boils all the way down to coaching the identical means guys do whereas specializing in a distinct set of muscle groups.

In fact, this opens the door to extra questions: 

What muscle groups must you deal with? 

What number of occasions per week must you practice them? 

What workouts must you use to coach them? 

And the way must you work cardio into your exercise cut up, if in any respect? 

All good questions, and also you’re going to study the solutions to all of them on this article. 

Hold studying and also you’ll study . . . 

• What a exercise cut up is
• How to decide on the most effective exercise cut up on your targets
• How typically it is best to change your exercise cut up
• And extra . . .  

What Is a Exercise Break up?

 

A exercise cut up refers back to the means you arrange your coaching all through the week.

The explanation it’s known as a exercise cut up is as a result of it splits up your exercises so that you practice completely different muscle teams or workouts on completely different days of the week.

In different phrases, a exercise cut up is simply an train schedule that has you doing the identical workouts, in the identical order, on the identical days every week. 

For instance, an higher/decrease cut up entails dividing your exercises into higher physique and decrease physique exercises, and alternating between these exercises all through the week. This manner, one half of your physique rests whereas the opposite half will get skilled. 

In different circumstances, exercise splits are organized primarily based on what workouts you’ll be coaching all through the week. For instance, many powerlifting exercise splits have a day devoted to squatting, a day for bench urgent, and a day for deadlifting (and infrequently one other day or two for isolation workouts).

Learn: The Final Newbie’s Information to Powerlifting (With a Free Coaching Plan!)

As soon as you recognize what exercise cut up you’re going to observe, you may decide what workouts you need to do and on what days. As soon as you recognize you’re doing to do a decrease physique exercise on Tuesday, for instance, you would possibly determine to do squats, Romanian deadlifts, and a few calf workouts.

Utilizing a exercise cut up, versus simply doing no matter workouts you need on no matter day you make it to the health club, has just a few main benefits: 

• Figuring out precisely which workouts you’re going to do earlier than you step foot within the health club ensures your exercises are centered and purposeful.
• Doing the identical workouts in the identical order in every exercise makes monitoring your progress a lot simpler.
• Repeating the identical exercises every week ensures you practice all of your main muscle teams so that you don’t develop muscle imbalances.

Abstract: A exercise cut up refers back to the means you arrange your coaching all through the week, and the explanation it’s known as a exercise cut up is as a result of it splits up your exercises so that you practice completely different muscle teams or workouts on completely different days of the week.

Select a Exercise Break up

Though there are numerous exercise splits to select from, solely a handful are actually value following.

When selecting a exercise cut up, the questions you need to ask your self are: 

• What’s going to suit my schedule? What can I constantly do each week? 

It’s all the time higher to constantly keep on with a minimalist exercise cut up than often keep on with a extra rigorous one.

• What fits my expertise degree? 

In the event you’re a newbie, you can also make nice progress following a reasonably low-frequency exercise cut up of simply three or 4 exercises per week. As you turn out to be extra superior, you’ll possible make extra progress by following a higher-frequency exercise cut up of 4 to 5 exercises per week.

• What muscle teams do you most need to develop? 

Totally different exercise splits prioritize completely different muscle teams, and also you need to observe one that can develop the muscle teams you’re most involved with constructing.

For instance, a 3-day per week push pull legs cut up is an effective way to develop your higher physique, however not as efficient for constructing your decrease physique.

With these questions in thoughts, let’s have a look at the most effective exercise splits for girls, the professionals and cons of every, and find out how to determine which one it is best to observe. 

The Physique Half Exercise Break up 

The body-part cut up—affectionately generally known as the “bro cut up” by some as a result of it’s related to bodybuilding magazines, health gurus, and the bros who observe each—is maybe probably the most well-known exercise cut up. 

Because the identify suggests, a body-part cut up has you practice every main muscle group—or physique half—on a separate day every week.

Right here’s a typical body-part cut up: 

Monday: Chest

Tuesday: Again

Wednesday: Shoulders

Thursday: Arms and Abs

Friday: Legs

Saturday: Relaxation

Sunday: Relaxation

Usually, body-part cut up exercises are usually excessive quantity. It’s because every time you practice a muscle, you do a whole lot of units and reps in every exercise, completely coaching every physique half till it’s swollen, sore, and pumped. 

What Are the Professionals and Cons of the Physique-Half Break up? 

The professionals of the body-part cut up are that it’s easy, and relying on which one you observe, it may be efficient. 

The cons of this exercise cut up, although, are that it doesn’t present the optimum coaching frequency or quantity for all your muscle teams, particularly in relation to ladies.

Analysis means that charges of muscle protein synthesis—the method by which the physique makes use of protein to construct new muscle—peaks about 24 hours after a exercise and returns to regular after round 36 hours. 

Which means that after two to a few days, your muscle groups have gained all the muscle they will in response to that exercise, they usually’re able to be skilled once more.

A typical body-part cut up has you coaching every muscle group simply as soon as per week, which suggests you’re ready a full seven days earlier than coaching a muscle once more. That’s a whole lot of time spent not constructing muscle every week. 

Why are body-part splits significantly unhealthy for girls?

A current meta-analysis carried out by researchers on the College of New South Wales Sydney reviewed 24 research involving virtually 1,000 ladies. They wished to raised perceive the impact weight coaching had on females when it comes to energy and muscle constructing, and the way lengthy, typically, and intensely ladies ought to practice to realize muscle and energy.

When it got here to constructing a powerful, horny decrease physique, the researchers concluded that almost all ladies ought to do decrease physique workouts two to 4 days per week, doing workouts that practice their quads, hamstrings, glutes, and calves a number of occasions every week. Their quantity suggestions had been a bit wacky, although—advising ladies to do a complete of 250 reps per week unfold throughout all 4 decrease physique muscle teams. 

You don’t essentially must observe these precise quantity suggestions (for one factor, it’s higher to trace your weekly quantity by counting units, not reps), however the general takeaway is sound: ladies can profit from doing a whole lot of decrease physique quantity a number of occasions per week.

There’s fairly a lot of analysis (not included on this meta-analysis) that means the candy spot for weekly quantity for each women and men is about 10 and 20 laborious units per week for every main muscle group, which could be laborious to tug off following a body-part cut up. A tough set being a set taken near the purpose of failure (not warm-up units). 

Different analysis additionally reveals ladies are in a position to recuperate their energy quicker than males after a troublesome exercise, which suggests it could make sense for them to observe a barely larger frequency exercise cut up (coaching the muscle teams they need to develop extra typically all through the week).

Once more, that is going to be troublesome to tug off in the event you’re solely coaching every physique half as soon as per week. 

All of that mentioned, if you’re new to weightlifting, you can also make wonderful progress on nearly any exercise routine, together with a body-part cut up. After your first yr or so of weightlifting, although, you’ll most likely need to swap to a exercise cut up that has you coaching at the least some muscle teams (your decrease physique, primarily), greater than as soon as per week.

What’s extra, you may all the time arrange a body-part cut up so that you simply practice your decrease physique muscle groups extra typically than your higher physique muscle groups. 

For instance, you possibly can do one thing like this:

Monday: Legs and Glutes

Tuesday: Chest and Again

Wednesday: Legs and Calves

Thursday: Arms, Shoulders, and Abs

Friday: Legs and Glutes

Saturday: Relaxation

Sunday: Relaxation

Right here’s the underside line on body-part splits: there’s nothing inherently mistaken with body-part splits, however the conventional “one-body-part-once-per-week” protocol isn’t going to supply outcomes as quick as different choices after your first yr of weightlifting. 

You possibly can nonetheless arrange your exercise cut up round completely different muscle teams, however you’ll most likely need to put extra emphasis in your legs, glutes, and calves, and fewer in your higher physique muscle groups. 

Who Ought to Observe a Physique Half Exercise Break up? 

Physique-part splits are easy to observe, and most embrace sufficient quantity and frequency to make regular progress if you’re a newbie.

What you don’t need to do, although, is observe the standard “one-body-part-once-per-week” cut up that many guys use. Until, that’s, you need to put 80% of your time within the health club into constructing a much bigger chest and again and shoulders and arms.

In the event you’re like most girls, and also you need to put most of your time into growing your decrease physique, you’re higher off following a modified body-part cut up that has you coaching your decrease physique a number of occasions per week.

Right here’s an awesome physique half exercise program for girls: 

 

In case you aren’t conversant in “1RM” and “RIR,” enable me to elucidate.

1RM stands for one-rep max, and it’s the utmost quantity of weight you may raise for a single repetition of a given train via a full vary of movement with correct approach.

As soon as you recognize your 1RM for an train, you should utilize that quantity to determine how a lot weight it is best to use in your exercises. 

Take a look at this text to learn the way: 

⇨ A Easy and Correct One-Rep Max Calculator (and Use it)

RIR stands for reps in reserve, which is what number of extra reps you possibly can do in a set in the event you completely needed to.

In the event you’re like most skilled weightlifters, that is the way you discuss your weightlifting units. After a set of laborious barbell curls, as an example, you would possibly say, “Man, that was a grinder—I had possibly one rep left within the tank,” which might be an RIR of 1.

Thus, an RIR of 1 means you possibly can do yet one more rep in the event you completely needed to. 

Abstract: The normal body-part cut up is easy and dependable, nevertheless it doesn’t present as a lot decrease physique quantity or frequency as most girls want or need. That mentioned, you may modify the standard body-part cut up to incorporate extra decrease physique quantity, like Legion’s body-part cut up program does.

The Higher/Decrease Exercise Break up

As you may most likely guess from the identify, the higher/decrease exercise cut up divides your exercises into upper-body and lower-body exercises. 

Most higher/decrease exercise splits contain two upper- and two lower-body exercises per week, for a complete of 4 exercises per week. 

In most higher/decrease exercise splits, you’ll practice all the muscle groups of your higher physique (together with your chest, again, shoulders, and arms) in your higher days and all of the muscle groups of your decrease physique (together with your quads, hamstrings, glutes, and calves) in your decrease days.

The fundamental thought is easy, however you may set this up in many various methods. 

For instance, in your first lower-body day of the week you possibly can do your quad-dominant workouts, like squats after which do your hamstring-dominant workouts, like deadlifts, earlier than ending with some calf or glute workouts.

In your second lower-body day of the week, you possibly can reverse the order and begin with hamstring-dominant workouts like deadlifts, then do your quad-dominant workouts like squats, after which wrap issues up with glute or calf workouts.

This manner, each your quads and hamstrings get skilled in the beginning of your exercises if you’re feeling freshest at the least as soon as per week.

You should use this similar technique on your higher physique, too.

On the primary upper-body day of the week, you possibly can begin your exercise with workouts that practice your “pushing muscle groups” just like the bench press and the army press, after which end with workouts that practice your “pulling muscle groups” just like the barbell row and pull-up.

Then, in your second upper-body day of the week, you possibly can reverse the order and begin your exercise with workouts that practice your “pulling muscle groups,” after which end with workouts that practice your “pushing muscle groups.” 

For instance, you possibly can do one thing like this:

Monday: Decrease

Tuesday: Higher

Wednesday: Relaxation

Thursday: Decrease

Friday: Higher

Saturday: Relaxation

Sunday: Relaxation

What Are the Professionals and Cons of the Higher/Decrease Break up? 

The professionals of the higher/decrease cut up are that it’s easy, simple to recollect and implement, and extremely efficient. It features a nice mixture of quantity and frequency, coaching every main muscle group at the least twice every week whereas permitting loads of time for restoration between exercises. 

The traditional higher/decrease cut up additionally devotes extra time to decrease physique workouts than the usual bro cut up (though as you now know, you may arrange a bro cut up to incorporate loads of decrease physique quantity, too).

The usual higher/decrease cut up additionally solely entails 4 exercises per week, which may be very doable for most individuals.

The cons of this exercise cut up, although, are classes could be on the longer aspect—particularly higher physique days. Making an attempt to coach your chest, again, shoulders, biceps, triceps, and core in the identical session ( with sufficient quantity) could make for very lengthy exercises.

In fact, you don’t essentially have to coach all of those muscle groups on each higher physique days.

For instance, in your first upper-body day you possibly can do your chest and again workouts, after which in your second upper-body day you possibly can do your shoulder, arm, and core workouts.

You additionally don’t must spend the identical period of time coaching your upper-body as you do your lower-body. That’s, the variety of workouts and units you do on your upper-body and lower-body don’t must be equal.

In the event you’re extra involved with getting shapely legs and a gravity-defying butt than you might be with constructing your higher physique, it is sensible to make your decrease physique exercises longer and your higher physique exercises shorter.

One potential draw back to the higher/decrease cut up is a few folks wish to be within the health club greater than 4 days per week. The simplest repair for this downside, although, is to simply add one other higher or decrease physique day to your weekly routine. 

For instance, you possibly can do three decrease physique days and two higher physique days, like this: 

Monday: Decrease

Tuesday: Higher

Wednesday: Decrease

Thursday: Higher

Friday: Decrease

Saturday: Relaxation

Sunday: Relaxation

Who Ought to Observe an Higher/Decrease Exercise Break up?

The higher/decrease cut up makes a whole lot of sense for lots of girls.

You’re coaching every muscle group at the least twice per week and also you’re doing a good quantity of decrease physique quantity. It’s additionally very simple to stay to, because you solely must be within the health club 4 days per week (in the event you observe the usual higher/decrease cut up I’m going to stipulate under).

Right here’s an awesome higher/decrease exercise cut up for girls: 

 

Abstract: The higher/decrease exercise cut up is a good exercise cut up for girls as a result of it dedicates half the weekly exercises to the decrease physique, which most girls choose. Exercises could be lengthy, although, except you observe a well-designed program just like the Legion higher/decrease exercise cut up. 

The Push Pull Legs Exercise Break up

The push pull legs cut up has been round for many years and is without doubt one of the most confirmed exercise splits of all time. 

Whereas it’s typically utilized by gals who’re new to figuring out, it additionally works effectively for extra superior feminine weightlifters trying to achieve muscle and energy.

The thought of push pull legs is easy: 

• On push days you practice all of the pushing muscle groups within the higher physique, just like the pecs, delts, and triceps (and sometimes shoulders, since they’re skilled throughout lots of the similar workouts).
• On pull days you practice all of the pulling muscle groups of the higher physique, like your again muscle groups and biceps. 
• On leg days you practice all of the muscle groups of the legs, together with quads, hamstrings, glutes, and calves. 

The explanation push pull legs splits work so effectively is as a result of muscle groups usually work in pairs. 

Once you press a barbell off your chest like within the bench press, you primarily use your pecs, shoulders, and triceps, whereas your again and biceps are much less energetic. Once you carry out a barbell row, although, your again and biceps are the prime movers, whereas your pushing muscle groups get a break. 

Thus, by alternating between pushing, pulling, and leg muscle groups, you may practice one a part of your physique successfully whereas the opposite two recuperate. Thus, you ought to be going into every exercise feeling pretty rested.

Right here’s how most girls plan a push pull legs cut up all through the week: 

Monday: Push

Tuesday: Relaxation

Wednesday: Pull

Thursday: Relaxation

Friday: Legs

Saturday: Relaxation

Sunday: Relaxation

What Are the Professionals and Cons of the Push Pull Legs Break up? 

The professionals of this exercise cut up are that it’s easy, time-tested, and because you’re solely within the health club three days per week, time-efficient. Some ladies additionally like the truth that every exercise has a quite simple objective. 

For instance, on leg day you may spend a complete session focusing solely on decrease physique muscle groups just like the quads, hamstrings, glutes, and calves. 

The principle con of push pull legs, although, is that you simply’re spending about twice as a lot time coaching your higher physique as your decrease physique, which isn’t what most girls need. 

One other draw back to the standard push pull legs exercise cut up is you’re often restricted to a few exercises per week.

Not solely does this imply your exercises will consist virtually fully of compound workouts that turn out to be more and more grueling because the weights go up, it’s at odds with what most girls need to deal with. 

That mentioned, you may nonetheless modify the push pull legs exercise cut up to incorporate extra decrease physique quantity. 

Right here’s an instance of how this would possibly work: 

Monday: Legs

Tuesday: Push

Wednesday: Relaxation

Thursday: Legs

Friday: Pull

Saturday: Relaxation

Sunday: Relaxation

Who Ought to Observe a Push Pull Legs Exercise Break up?

In the event you’re new to weightlifting and simply need to strengthen your complete physique from head to tail, the push pull legs cut up is perhaps a superb choice. You don’t must spend day after day within the health club, it provides you loads of time to relaxation, and also you’re nonetheless in a position to do a whole lot of heavy compound lifting.

That mentioned, in the event you’re primarily involved with enhancing your leg energy and definition and getting a much bigger butt, you’re higher off following a distinct program. 

Right here’s an awesome push pull legs exercise program for girls: 

 

And right here’s what this could seem like in the event you go for the 4-day per week model: 

 

Abstract: The push pull legs exercise cut up is a good exercise cut up for girls as a result of it’s extremely efficient at enhancing your whole-body energy and muscularity in simply three exercises per week. That mentioned, you’ll most likely need to observe the 4-day per week model, which incorporates two leg exercises per week as a substitute of 1.

The Full-Physique Exercise Break up

Full-body exercises have been round endlessly. 

They’re the premise of many nice energy coaching packages, together with Beginning Power, StrongLifts 5×5, and the Texas Technique. 

Full-body exercises at the moment are in vogue once more, although, particularly for feminine trainees.

Why? 

Properly, a part of the explanation has to do with the analysis you realized about earlier on this article: ladies appear to have the ability to recuperate quicker from their exercises than males, so theoretically they might profit from larger frequency coaching packages. And full-body exercise splits are as excessive frequency as they arrive.

New iterations of full-body exercise splits have the identical core thought as older ones—hit each main muscle group within the physique in each exercise. Nevertheless, as a substitute of sticking rigidly to workouts just like the squat, bench press, and deadlift, newer routines sometimes contain extra train variations. 

Full-body exercise splits have you ever coaching wherever from three to 5 days per week, relying in your expertise, targets, and schedule.

Right here’s an instance of a typical 3-day per week full-body exercise cut up: 

Monday: Full Physique

Tuesday: Relaxation

Wednesday: Full Physique

Thursday: Relaxation

Friday: Full Physique

Saturday and Sunday: Relaxation

What Are the Professionals and Cons of the Full Physique Exercise Break up? 

The most important professional of the full-body exercise cut up is the frequency—it trains all main muscle teams a number of occasions per week. As we’ve already seen, this jives with the newest analysis into optimum coaching for girls, and makes it simpler to accrue a excessive coaching quantity.

What’s extra, due to the excessive frequency, day by day quantity needn’t be excessive, which additionally means you’re unlikely to be extraordinarily sore on any given day, you’ll possible carry out larger high quality reps every exercise, and thus make progress even quicker.

Full-body splits additionally match into busy schedules very effectively. 

Miss a leg exercise resulting from a piece snafu or a faculty operate on your kiddos? 

With a body-part cut up this would possibly throw the remainder of the week into scheduling turmoil, and go away you shoehorning a leg exercise right into a shoulder exercise.

Once you observe a full-body exercise cut up, this isn’t a problem—in the event you can’t shuffle the beneficiant variety of relaxation days round to accommodate your scheduling battle, you may merely proceed on as regular if you finally get again to the health club with out lacking a beat (or muscle group), since each day hits kind of all the similar muscle teams. 

The most important con of the full-body cut up is that it’s simple to “mess up.”

Due to the excessive frequency, in the event you don’t handle your quantity and workouts correctly, you run the danger of doing an excessive amount of work whereas getting too little relaxation, which might shortly result in overtraining or damage.

Very similar to the higher/decrease exercise cut up, full-body exercises could be barely longer, principally as a result of you could need to carry out a number of warm-up units for a number of completely different workouts.

For instance, in the event you’re doing the bench press and the squat in the identical exercise, you’ll most likely need to do just a few warm-up units for each workouts, which might add one other 5 to 10 minutes to your exercise.

Who Ought to Observe a Full-Physique Exercise Break up? 

Full-body exercise splits are a strong choice for lots of women as a result of they provide an awesome mixture of frequency and quantity, with ample deal with the legs and butt. 

In the event you’re a newbie, a three-day-per-week full-body exercise cut up needs to be greater than sufficient, whereas you could make quicker progress utilizing a four- and five-day full-body exercise cut up in the event you’ve obtained greater than a yr or two of coaching expertise below your belt. 

Programming a full-body cut up could be extra difficult than different splits, although. Ensure you select a full-body cut up properly, and take note of how your physique responds. In case your joints begin crying uncle and you’re feeling such as you want a shot of pre-workout simply to hobble into the health club, you could be doing an excessive amount of.

Right here’s an awesome full physique exercise program for girls:

 

Abstract: The total-body exercise cut up is a good exercise cut up for girls as a result of it means that you can practice each main muscle group a number of occasions per week, it consists of numerous quantity on your decrease physique, and also you solely must be within the health club three days per week.

How Usually Ought to You Change Your Exercise Break up? 

Over the course of your weightlifting journey, work schedules will differ, household tasks are inclined to vary, and curiosity in coaching could wax and wane. 

Figuring out you will get in a strong exercise three days every week if you’re busy or unenthused, or 5 or 6 days every week when you’ve boundless vitality and free time, is beneficial. 

Nevertheless, apart from realizing you’ve choices in the event you want them, are there another advantages to various your coaching on this means? 

Properly, you could need to think about altering your exercise cut up as you turn out to be extra superior. 

As your beginner beneficial properties fade into distant reminiscence, some points of coaching have to vary if you wish to proceed to make progress. 

Among the finest methods to do that is by growing quantity. 

That’s, as you strategy your genetic potential for muscle development, among the finest methods to maintain making progress is by doing extra laborious units all through the week.

You don’t need to add units to your exercises willy nilly, although.

You solely need to improve the variety of laborious units you do throughout every week in the event you’re recovering out of your exercises effectively, if you’re making use of deloads, and when your sleep and diet are on level, however your progress has in any other case plateaued. 

In the event you’re checking all these containers, however including extra quantity into your day by day exercises would make them too lengthy, you could need to transition from a three-day to a four-day cut up, or a four-day to a five-day cut up, assuming your schedule permits. 

The one different time altering your exercise cut up is perhaps a good suggestion is if you get bored with doing the identical previous routine. 

There’s nothing mistaken with altering your coaching to maintain it attention-grabbing, as long as you don’t do that too typically. 

Altering workouts or exercise splits each 12 to 16 weeks is an effective way to maintain boredom at bay, so don’t be afraid to change from a full-body exercise cut up to a push pull legs cut up, or from a body-part cut up to an higher/decrease cut up, and so forth. 

I like to recommend you don’t change your exercise cut up greater than as soon as each 12 to 16 weeks, although, as altering plans too typically makes it harder to grasp completely different workouts and measure your progress.

Abstract: There’s nothing mistaken with altering your exercise cut up each 12 to 16 weeks to maintain your coaching attention-grabbing. As you turn out to be a extra superior weightlifter, you’ll most likely need to swap to the next quantity, larger frequency coaching program.

The Backside Line on the Greatest Exercise Splits for Ladies

There’s no such factor as an ideal exercise cut up—all of it comes all the way down to which is finest on your targets, coaching expertise, and preferences. 

The principle choices it’s a must to select from are: 

1. The Physique-Half Exercise Break up
2. The Higher/Decrease Exercise Break up
3. The Push Pull Legs Exercise Break up
4. The Full-Physique Exercise Break up 

Which one it is best to select largely boils all the way down to how a lot time you’ve accessible to coach, whether or not you’re new to weightlifting or an previous hand, or which one you like. 

You possibly can’t actually go mistaken with any of those approaches, however right here’s a useful rule of thumb for choosing which one it is best to attempt first: 

• In the event you’ve been weightlifting for lower than a yr, begin off with a 3-day per week full-body exercise cut up or the 4-day per week push pull legs exercise cut up. 
• In the event you’ve been weightlifting for greater than a yr, attempt a 4- or 5-day full-body exercise cut up or an higher/decrease exercise cut up. 

And in the event you’re searching for a great way to get began with any of those approaches, try these articles: 

⇨ The Definitive Full-Physique Exercise Information: What Works, What Doesnʼt, and Whatʼs Greatest

⇨ The Definitive Information to the “Push Pull Legs” Routine 

⇨ This Is The Final Higher Physique Exercise Youʼll Ever Want

⇨ This Is the Final Decrease Physique Exercise Youʼll Ever Want