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push pull legs routine
General
Intermediate
Machine strength
Plan Details
The push pull legs routine routine by stephencurrie is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Use it as a guide add or change certain exercises to sort yourself. this has been working for me since I changed to it so if you're changing your plan give it a go I guess. Good Luck. FYI, I also do a 5km run afterwards and cycle 4 miles home so try to add cardio.
Routine detail
Tue
Pull
Est. 47 min
6 exercises
Barbell Deadlift
5 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Wed
Push
Est. 43 min
7 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Thu
Legs
Est. 34 min
5 exercises
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Fri
Pull 2
Est. 39 min
6 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Sat
Push 2
Est. 46 min
7 exercises
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Sun
Legs 2
Est. 34 min
5 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Smith Machine Front Squat
3 Sets x 8 Reps
