Loading...
LeJerra's Push, Legs, Pull 3 Day Work-Updated
General
Beginner
Machine strength
Plan Details
The LeJerra's Push, Legs, Pull 3 Day Work-Updated routine by thehitcher is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Push-Triceps, and Abs Work
Est. 76 min
7 exercises
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Walking
1 Set
Wed
Legs and Quads (Booty) Day
Est. 82 min
8 exercises
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Walking
1 Set
Cable Pull Through
3 Sets x 8 Reps
Thu
Cardio and Abs
Est. 33 min
2 exercises
Elliptical Training
1 Set
Walking
1 Set
Fri
Pull: Biceps, Shoulders, Back
Est. 77 min
8 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Walking
1 Set
Sat
Optional Work Day-Cardio and Abs
Est. 33 min
2 exercises
Elliptical Training
1 Set
Step Machine
1 Set
