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Mangili Push Pull Legs + Abs
General
Beginner
Machine strength
Plan Details
The Mangili Push Pull Legs + Abs routine by viniciusrmangili is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Push, pull and legs combination of 6 days/week plan. Abs in all days. Cardio only to warm-up (3~5min medium pace). Push and Pull - 3 sets of 12 reps with eccentric concentration (40~48 sec per set) Legs - 3 or 4 sets of 15 reps or till failure.
Routine detail
Mon
Chest and Triceps
Est. 133 min
11 exercises
Treadmill Running
1 Set
Dumbbell Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Tue
Back and Biceps
Est. 128 min
11 exercises
Treadmill Running
1 Set
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Plank
3 Sets
Wed
Legs and Shoulder
Est. 122 min
10 exercises
Stationary Bike
1 Set
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Decline Crunch
3 Sets x 12 Reps
