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JFfitnessjourney

Push Pull Legs 1 - Viro

Information

Frequency : 7 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Intermediate

Tags :

Description

Enter your routine description

Day 1

Push - Chest Dominant

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

60 sec

5

5

Progress Chart

Dumbbell Seated Shoulder Press

60 sec

7

3

Progress Chart

Dumbbell Incline Bench Press

45 sec

10

3

Progress Chart

Dumbbell Lateral Raise

45 sec

10

4

Progress Chart

Dumbbell Tricep Extension

60 sec

8

3

Progress Chart

Cable Tricep Pushdown (Rope)

45 sec

10

4

Progress Chart

Dumbbell Incline Fly

60 sec

8

3

Progress Chart

Treadmill Running

60 min

-

-

Progress Chart

Day 2

Pull

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Deadlift

60 sec

5

6

Progress Chart

Dumbbell One-Arm Row

60 sec

8

3

Progress Chart

Cable Lat Pulldown (Wide Grip)

60 sec

10

3

Progress Chart

T Bar Prone Row

60 sec

8

3

Progress Chart

Barbell Curl

60 sec

8

3

Progress Chart

Toe Touches

60 sec

8

3

Progress Chart

Day 3

Legs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Squat

45 sec

5

5

Progress Chart

Barbell Romanian Deadlift

60 sec

8

3

Progress Chart

Barbell Hip Thrust

60 sec

8

3

Progress Chart

Machine Leg Press

60 sec

8

3

Progress Chart

Machine Seated Calf Raise

45 sec

12

3

Progress Chart

Day 4

Push - Shoulder Dominant

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Military Press

60 sec

5

5

Progress Chart

Dumbbell Bench Press

60 sec

8

3

Progress Chart

Dip

45 sec

12

4

Progress Chart

Cable Lateral Raise

45 sec

12

4

Progress Chart

Machine Fly

45 sec

12

4

Progress Chart

Cable Rope Overhead Tricep Extension

45 sec

12

4

Progress Chart

Day 5

Pull B

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bent-Over Row

60 sec

6

3

Progress Chart

Cable Lat Pulldown (Wide Grip)

60 sec

8

3

Progress Chart

Dumbbell One-Arm Row

60 sec

8

3

Progress Chart

Back Hyperextension

0 sec

10

4

Progress Chart

Preacher Curl Machine

60 sec

10

4

Progress Chart

Barbell Shrug

60 sec

10

4

Progress Chart

Dumbbell Alternating Bicep Curl

60 sec

10

4

Progress Chart

Day 6

Legs B

Muscle

Exercise Name

Timer

Reps

Sets

Track

Machine Leg Extension

60 sec

8

3

Progress Chart

Barbell Hip Thrust

60 sec

8

3

Progress Chart

Cable Leg Kickback

60 sec

8

3

Progress Chart

Machine Leg Press (Wide Stance)

60 sec

8

3

Progress Chart

Machine Hip Abduction

60 sec

8

3

Progress Chart

Machine Hip Adduction

60 sec

8

3

Progress Chart

Day 9

Booty King day 1

Muscle

Exercise Name

Timer

Reps

Sets

Track

Single leg hip thrust banded

60 sec

16

3

Progress Chart

Frog pumps

60 sec

15

3

Progress Chart

Smith Machine Squat

60 sec

12

3

Progress Chart

Knee up step back lunges

60 sec

15

3

Progress Chart

Barbell Sumo Deadlift

60 sec

12

3

Progress Chart

DB around the world lunges

60 sec

10

3

Progress Chart

Banded hip abductors

60 sec

20

3

Progress Chart

Machine Calf Raise

60 sec

20

3

Progress Chart