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CorbysReckoning

Push pull legs cutting

Information

Frequency : 6 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner

Tags :

Description

Day 1

Push Day

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Seated Press

120 sec

10

4

Progress Chart

Barbell Incline Bench Press

120 sec

10

5

Progress Chart

Cable tricep cross extension

60 sec

10

4

Progress Chart

Dumbbell front press front delts

60 sec

10

4

Progress Chart

Cable Incline Press

60 sec

10

4

Progress Chart

Cable Tricep Pushdown (V-Bar)

60 sec

10

4

Progress Chart

Dumbbell Bench Press

90 sec

10

4

Progress Chart

Treadmill Running

60 min

-

-

Progress Chart

Cable Lower Chest Raise

60 sec

10

3

Progress Chart

Day 2

Pull Day

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bent-Over Row

90 sec

10

5

Progress Chart

Dumbbell Lateral Raise

60 sec

10

4

Progress Chart

Dumbbell Lift Curl

60 sec

10

4

Progress Chart

Cable Lat Pulldown (Wide Grip)

90 sec

10

4

Progress Chart

Barbell Drag Curl

60 sec

10

4

Progress Chart

Cable Rope Face Pull

60 sec

10

4

Progress Chart

Treadmill Running

0 min

-

-

Progress Chart

Cable Seated Row

60 sec

10

3

Progress Chart

Day 3

Leg and Ab Day

Muscle

Exercise Name

Timer

Reps

Sets

Track

Kettlebell Goblet Squat

0 sec

12

4

Progress Chart

Weighted Crunch

60 sec

20

4

Progress Chart

Barbell Squat

120 sec

8

5

Progress Chart

Barbell Calf Raise

0 sec

10

4

Progress Chart

Alternating Heel Touch

60 sec

20

4

Progress Chart

Cable Kneeling Crunch

0 sec

10

4

Progress Chart

Machine Leg Extension

60 sec

10

4

Progress Chart

Machine Leg Curl (Prone)

0 sec

10

4

Progress Chart

Weight Plate Russian Twist

60 sec

10

4

Progress Chart

Day 4

Push Day

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

120 sec

10

5

Progress Chart

High cable rear delt fly

60 sec

12

4

Progress Chart

Barbell Bench Press (Close Grip)

90 sec

10

4

Progress Chart

Dumbbell Incline Bench Press

60 sec

10

4

Progress Chart

Cable Rope Overhead Tricep Extension

60 sec

10

4

Progress Chart

Dumbbell Seated Shoulder Press

60 sec

10

4

Progress Chart

Cable One-Arm Tricep Pushdown

60 sec

10

3

Progress Chart

Treadmill Running

60 min

-

-

Progress Chart

Day 5

Pull Day

Muscle

Exercise Name

Timer

Reps

Sets

Track

T Bar Row

90 sec

10

4

Progress Chart

Cable Lateral Raise

60 sec

10

4

Progress Chart

EZ Bar Preacher Curl (Close Grip)

90 sec

10

5

Progress Chart

Cable One-Arm Seated Row

60 sec

10

4

Progress Chart

Cable V Bar Pulldown

75 sec

10

4

Progress Chart

Dumbbell bent over delt row

60 sec

10

4

Progress Chart

Cable one arm curl elbow behind back

60 sec

10

4

Progress Chart

Dumbbell Alternating Incline Curl

60 sec

10

4

Progress Chart

Treadmill Running

60 min

-

-

Progress Chart

Day 6

Leg and Ab Day

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell split squat

120 sec

10

4

Progress Chart

Dumbbell Calf Raise

0 sec

10

4

Progress Chart

Cable Rotation (Stability Ball)

120 sec

10

4

Progress Chart

Cable Standing Leg Curl

0 sec

10

4

Progress Chart

Dumbbell Stiff-Leg Deadlift

60 sec

10

3

Progress Chart

Plank

60 sec

-

4

Progress Chart

Glute Kickback

0 sec

10

4

Progress Chart

Hanging Leg Raise

60 sec

10

4

Progress Chart