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JEREMYHYSELL
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6 Day Pull, Push & Legs
Information
Frequency :
19 days / week
Day Type :
Day of the Week
Type :
General Fitness
Difficulty :
Beginner
Tags :
Description
Monday
Push
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Dumbbell Incline Bench Press
0 sec
10
10
Abs
0 sec
10
10
Chest
Dumbbell Fly
0 sec
10
10
Triceps
Dumbbell Close Grip Press
0 sec
10
10
Abs
Dumbbell Bench Press
0 sec
10
10
Chest
Dumbbell Straight Arm Pullover
0 sec
10
10
Chest
Machine Fly
0 sec
10
10
Shoulders
Dumbbell Front Raise
0 sec
10
10
Shoulders
Dumbbell Lateral Raise
0 sec
10
10
Shoulders
Dumbbell Bent Over Reverse Fly
0 sec
10
10
Shoulders
Cable Rope Face Pull
0 sec
10
10
Triceps
Dumbbell One-Arm Tricep Extension
0 sec
10
10
Triceps
Cable Rope Overhead Triceps Extension
0 sec
10
10
Triceps
Cable Rope Triceps Pushdown
0 sec
10
10
Triceps
Cable One Arm Tricep Extension
0 sec
10
10
Triceps
Cable Reverse Grip Tricep Pushdown
0 sec
10
10
Shoulders
Cable External Rotation
0 sec
10
10
Abs
Plank
0 sec
-
10
Abs
Plank
0 sec
-
10
Chest
Cable Mid Chest Crossovers
0 sec
10
10
Shoulders
Dumbbell Standing Arnold Press
0 sec
10
10
Shoulders
Cable Lateral Raise
0 sec
10
10
Triceps
Dumbbell Supine Triceps Extension
0 sec
10
10
Chest
Leverage Incline Chest Press
0 sec
10
10
Chest
Barbell Reverse Grip Incline Bench Press
0 sec
10
10
Shoulders
Barbell Shoulder Press
0 sec
10
10
Abs
Barbell Rear Delt Row
0 sec
10
10
Chest
Leverage Chest Press
0 sec
10
10
Triceps
Dip
0 sec
10
10
Chest
Smith Machine Bench Press
0 sec
10
10
Chest
Leverage Incline Chest Press
0 sec
10
10
Shoulders
Barbell Rear Delt Row
0 sec
10
10
Abs
0 sec
10
10
Abs
0 sec
10
10
Abs
0 sec
10
10
Chest
Cable Decline Chest Fly
0 sec
10
10
Shoulders
Machine Shoulder Press
0 sec
10
10
Chest
Elevated Push-Up
0 sec
10
10
Abs
Dumbbell Bench Press (Reverse Grip)
0 sec
10
10
Chest
Dumbbell Incline Bench Press
60 sec
10
4
Tuesday
Pull
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Cable One-Arm Row
0 sec
10
10
Back
Cable Seated Row
0 sec
10
10
Back
Cable Standing Row
0 sec
10
10
Back
Close Grip Front Lat Pulldown
0 sec
10
10
Shoulders
Leverage Shrug
0 sec
10
10
Shoulders
Weight Plate Front Raise
0 sec
10
10
Back
Chin-Up
0 sec
10
10
Abs
0 sec
10
10
Back
Weighted Pull Ups
0 sec
10
10
Back
Machine Assisted Pull Up
0 sec
10
10
Back
Hyperextensions - Back Extensions
0 sec
10
10
Back
Dumbbell Incline Bench Row
0 sec
10
10
Shoulders
Dumbbell Shoulder Shrug
0 sec
10
10
Biceps
Dumbbell Concentration Curl
0 sec
10
10
Biceps
Dumbbell Zottman Curl
0 sec
10
10
Biceps
Barbell Bicep Drag Curl
0 sec
10
10
Abs
Plank
0 sec
-
10
Abs
Plank
0 sec
-
10
Back
Barbell Bent Over Row
0 sec
10
10
Biceps
Dumbbell Incline Bench Curl
0 sec
10
10
Forearms
Wrist Roller
0 sec
10
10
Back
Barbell Deadlift
0 sec
10
10
Shoulders
Cable Shrug
0 sec
10
10
Biceps
Cable Biceps Curl
0 sec
10
10
Back
T Bar Row
0 sec
10
10
Biceps
Barbell Curl
0 sec
10
10
Biceps
Dumbbell Bicep Curl
0 sec
10
10
Biceps
Dumbbell Hammer Curl
0 sec
10
10
Biceps
Dumbbell Incline Curl
0 sec
10
10
Back
Wide Grip Lat Pulldown
0 sec
10
10
Back
Cable Underhand Pull-down
0 sec
10
10
Back
Cable Straight Arm Pushdown
0 sec
10
10
Back
Machine Assisted Chin Up
0 sec
10
10
Forearms
Dumbbell Palms Up Wrist Curl
0 sec
10
10
Forearms
Dumbbell Palms Down Wrist Curl
0 sec
10
10
Back
Smith Machine Bent-Over Row
0 sec
10
10
Biceps
Dumbbell Incline Hammer Curl (Prone)
0 sec
10
10
Biceps
Preacher Curl Machine
0 sec
10
10
Biceps
Dumbbell One-Arm Preacher Curl
0 sec
10
10
Wednesday
Legs
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Stationary Bike
0 min
-
-
Upper Legs
Barbell Squat
0 sec
20
10
Upper Legs
Dumbbell Lunges
0 sec
20
10
Upper Legs
Barbell Side Split Squat
0 sec
20
10
Lower Legs
Seated Calf Raise
0 sec
20
10
Abs
Posterior Tibialis Stretch
0 sec
-
10
Back
Barbell Good Morning
0 sec
20
10
Abs
Plank
0 sec
-
10
Abs
Plank
0 sec
-
10
Upper Legs
Barbell Squat with Narrow Stance
0 sec
20
10
Upper Legs
Sit Squat
0 sec
20
10
Upper Legs
Leg Extension
0 sec
20
10
Upper Legs
Smith Machine Squat
0 sec
20
10
Upper Legs
Smith Machine Bulgarian Split Squat
0 sec
20
10
Back
Barbell Deadlift
0 sec
20
10
Abs
0 sec
20
10
Upper Legs
Barbell Bulgarian Split Squat
0 sec
20
10
Upper Legs
Bodyweight Side Lunge
0 sec
20
10
Upper Legs
Machine Kneeling Leg Curl
0 sec
20
10
Upper Legs
Machine Seated Leg Curl
60 sec
10
4
Thursday
Push
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Dumbbell Bench Press
0 sec
20
10
Shoulders
Smith Machine Overhead Shoulder Press
0 sec
20
10
Shoulders
Barbell Rear Delt Row
0 sec
20
10
Triceps
Machine Seated Tricep Dip
0 sec
20
10
Shoulders
Dumbbell Reverse Flye
0 sec
20
10
Chest
Machine Fly
0 sec
20
10
Triceps
Dumbbell One-Arm Tricep Extension
0 sec
20
10
Chest
Cable Lower Chest Raise
0 sec
20
10
Chest
Cable Cross Over
0 sec
20
10
Chest
Cable Decline Press
0 sec
20
10
Abs
0 sec
20
10
Abs
Plank
0 sec
-
10
Abs
Plank
0 sec
-
10
Chest
Dumbbell Bench Press (Reverse Grip)
0 sec
20
10
Triceps
Dumbbell Close Grip Press
0 sec
20
10
Shoulders
Barbell Shoulder Press
0 sec
20
10
Shoulders
Dumbbell Reverse Flye
0 sec
20
10
Shoulders
Dumbbell Front Raise
0 sec
20
10
Shoulders
Dumbbell Lateral Raise
0 sec
20
10
Shoulders
Dumbbell Front Raise
0 sec
20
10
Triceps
Cable One Arm Tricep Pushdown
0 sec
20
10
Triceps
Cable Reverse Grip Tricep Pushdown
0 sec
20
10
Shoulders
Cable Rope Face Pull
0 sec
20
10
Shoulders
Dumbbell Shoulder Press
0 sec
20
10
Abs
0 sec
20
10
Chest
Barbell Bench Press
0 sec
20
10
Chest
Dumbbell Incline Bench Press
0 sec
20
10
Chest
Leverage Chest Press
0 sec
20
10
Shoulders
Machine Reverse Flyes
0 sec
20
10
Triceps
Dumbbell Supine Triceps Extension
0 sec
20
10
Triceps
Cable Rope Triceps Pushdown
0 sec
20
10
Triceps
Cable Rope Overhead Tricep Extension
0 sec
20
10
Shoulders
Cable Internal Rotation
0 sec
20
10
Chest
Barbell Bench Press
0 sec
20
10
Chest
Barbell Decline Bench Press
0 sec
20
10
Chest
Elevated Push-Up
0 sec
20
10
Abs
0 sec
20
10
Shoulders
Smith Machine Shoulder Press
0 sec
20
10
Chest
Leverage Incline Chest Press
0 sec
20
10
Shoulders
Cable Lateral Raise
0 sec
20
10
Friday
Pull
Muscle
Exercise Name
Timer
Reps
Sets
Track
Abs
0 sec
20
10
Back
Cable One-Arm Lat Pulldown
0 sec
20
10
Back
Narrow Grip Lat Pull Down
0 sec
20
10
Back
Cable Straight Arm Pushdown
0 sec
20
10
Back
Cable Seated Row
0 sec
20
10
Shoulders
Smith Machine Deltoid Row
0 sec
20
10
Back
Leverage Machine High Row
0 sec
20
10
Back
Leverage Machine Iso Row
0 sec
20
10
Back
Chin Up
0 sec
20
10
Abs
0 sec
20
10
Biceps
Dumbbell Bicep Curl
0 sec
20
10
Biceps
Dumbbell Hammer Curls
0 sec
20
10
Biceps
Barbell Bicep Drag Curl
0 sec
20
10
Shoulders
Cable Shrug
0 sec
20
10
Shoulders
Weight Plate High Front Raise
0 sec
20
10
Forearms
Dumbbell Palms Up Wrist Curl
0 sec
20
10
Forearms
Dumbbell Palms Down Wrist Curl
0 sec
20
10
Abs
Plank
0 sec
-
10
Abs
Plank
0 sec
-
10
Shoulders
Leverage Shrug
0 sec
20
10
Shoulders
Weight Plate High Front Raise
0 sec
20
10
Shoulders
Dumbbell Shoulder Shrug
0 sec
20
10
Shoulders
Barbell Shrug
0 sec
20
10
Biceps
Dumbbell Zottman Curl
0 sec
20
10
Forearms
Wrist Roller
0 sec
20
10
Abs
0 sec
20
10
Abs
0 sec
20
10
Biceps
Barbell Close Grip Curl
0 sec
20
10
Abs
0 sec
20
10
Biceps
Dumbbell Concentration Curl
0 sec
20
10
Biceps
Dumbbell Zottman Curl
0 sec
20
10
Biceps
Dumbbell One-Arm Preacher Curl
0 sec
20
10
Biceps
Cable Biceps Curl
0 sec
20
10
Back
Cable Rope Lat Pull Down
0 sec
20
10
Back
Wide Grip Lat Pulldown
0 sec
20
10
Back
Barbell Bent-Over Row
0 sec
20
10
Abs
0 sec
20
10
Back
Cable One-Arm Seated Row
0 sec
20
10
Saturday
Legs
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Machine Hip Abduction
0 sec
20
10
Upper Legs
Machine Hip Adduction
0 sec
20
10
Upper Legs
Leg Extension
0 sec
20
10
Upper Legs
Prone Leg Curl
0 sec
20
10
Upper Legs
Hack Squat
0 sec
20
10
Lower Legs
Hack Calf Raise
0 sec
20
10
Upper Legs
Dumbbell Lunge
0 sec
20
10
Upper Legs
Barbell One Leg Squat
0 sec
20
10
Upper Legs
Kneeling Leg Curl
0 sec
20
10
Upper Legs
Bodyweight Side Lunge
0 sec
20
10
Upper Legs
Machine Leg Press (Narrow Stance)
0 sec
20
10
Lower Legs
Calf Press On Leg Press
0 sec
20
10
Abs
0 sec
-
10
Upper Legs
Sit Squat
0 sec
20
10
Back
Barbell Deadlift
0 sec
20
10
Abs
0 sec
20
10
Back
Barbell Good Morning
0 sec
20
10
Upper Legs
Dumbbell Step-Up
0 sec
20
10
ANY
90 Second Intervals 10 Rounds
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Kettlebell One-Arm Swing
0 sec
6
10
Upper Legs
Kettlebell One-Arm Clean
0 sec
6
10
Upper Legs
Kettlebell Front Squat
0 sec
6
10
Shoulders
Kettlebell Thruster
0 sec
6
10
ANY
Alt Press
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Dumbbell Incline Bench Press
60 sec
10
4
Chest
Dumbbell Incline Hammer Press on Exercise Ball
60 sec
10
4
ANY
AMRAP x 5 Mins
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Kettlebell One-Arm Swing
0 sec
10
10
Upper Legs
Kettlebell Goblet Squat
0 sec
10
10
Abs
Kettlebell Figure Eight
0 sec
10
10
ANY
Ball Work
Muscle
Exercise Name
Timer
Reps
Sets
Track
Abs
60 sec
10
4
Abs
60 sec
10
4
ANY
Cardio
Muscle
Exercise Name
Timer
Reps
Sets
Track
Cardio
Elliptical Training
60 min
-
-
Cardio
Recumbent Bike
60 min
-
-
Cardio
Jump Rope
60 min
-
-
Cardio
Treadmill Running
60 min
-
-
Cardio
Stationary Bike
60 min
-
-
Cardio
Step Machine
60 min
-
-
ANY
Compound Shit
Muscle
Exercise Name
Timer
Reps
Sets
Track
Abs
60 sec
10
10
ANY
Core
Muscle
Exercise Name
Timer
Reps
Sets
Track
Back
Back Hyperextension
0 sec
10
4
Abs
Exercise Ball Hand and Foot Exchange
0 sec
10
4
Abs
Parallel Bar Leg Raise
0 sec
10
4
Abs
Cable Wood Chop
0 sec
10
4
Upper Legs
Dumbbell Step Ups
0 sec
10
4
Abs
Barbell Ab Rollout on Knees
0 sec
10
4
Abs
Kettlebell Windmill
0 sec
10
4
Upper Legs
Kettlebell One Arm Swing
0 sec
10
4
Abs
Dumbbell Wood Chops
0 sec
10
4
Abs
Exercise Ball Pull In
0 sec
10
4
Abs
Abdominal Pendulum
0 sec
10
4
Abs
Alternate Heel Touches
0 sec
10
4
Abs
Crunches
0 sec
10
4
Abs
V Ups
0 sec
10
4
Abs
Torso Rotation
0 sec
10
4
Abs
Decline Bench Weighted Twist
0 sec
10
4
Abs
Weight Plate Decline Crunch
0 sec
10
4
Abs
Machine Ab Crunch
0 sec
10
4
Abs
0 sec
10
4
Abs
Kettlebell Figure Eight
0 sec
10
4
Abs
Kettlebell Windmill
0 sec
10
4
Abs
Weight Plate Russian Twist
0 sec
10
4
Back
Back Hyperextension
0 sec
10
4
ANY
Forearm Mobility
Muscle
Exercise Name
Timer
Reps
Sets
Track
Forearms
Wrist Circles
0 sec
10
10
Forearms
Wrist Roller
0 sec
10
10
Abs
Dumbbell Palms Up Wrist Curl
0 sec
10
10
Abs
Dumbbell Palms Down Wrist Curl
0 sec
10
10
ANY
HIIT 1
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Kettlebell One-Arm Swing
0 sec
10
5
Shoulders
Dumbbell Standing Press
0 sec
20
5
Back
Dumbbell Bent-Over Row
0 sec
10
5
Abs
0 sec
10
5
ANY
HIIT 2
Muscle
Exercise Name
Timer
Reps
Sets
Track
Abs
Kettlebell Single-leg Deadlift
0 sec
10
5
Upper Legs
Bodyweight Side Lunge
0 sec
10
5
Abs
Kettlebell Figure Eight
0 sec
20
5
Abs
0 sec
20
5
ANY
HIIT 4
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Mountain Climber
60 sec
25
5
Upper Legs
Bodyweight Side Lunge
60 sec
5
5
Abs
Stability Ball Hand and Foot Exchange
60 sec
20
5
ANY
Let HIIT
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Barbell Single Leg Squat
0 sec
10
5
Upper Legs
Kettlebell Single-leg Deadlift
0 sec
10
5
ANY
One Motion 1
Muscle
Exercise Name
Timer
Reps
Sets
Track
Shoulders
Kettlebell One-Arm Snatch
30 sec
10
5
Upper Legs
Dumbbell Lunges
30 sec
10
5
Abs
Stability Ball Roman Twist
30 sec
10
5