Loading...
PUSH PULL LEG
AUDIO TIP
General
Beginner
None
Plan Details
The PUSH PULL LEG routine by ChaviFitness is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Arms
Est. 0 min
11 exercises
Walking
1 Set
Barbell Bench Press (Close Grip)
4 Sets x 12,12,10,8 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 10,10,8,8,4 Reps
EZ Bar Curl
4 Sets x 8,8,8,4 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Cable Seated Bicep Curl
4 Sets x 8 Reps
Machine Seated Tricep Dip
4 Sets x 10,12,10,15 Reps
Bench Dip
4 Sets x 10 Reps
Barbell Curl
4 Sets x 8 Reps
Day 2
Chest/Back
Est. 0 min
17 exercises
Walking
1 Set
Barbell Bench Press
8 Sets x 12,10,6,6,5,4,2,4 Reps
Barbell Deadlift
6 Sets x 10,10,8,8,4,4 Reps
Barbell Bent-Over Row
4 Sets x 10,10,10,4 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 12,10,8,5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,12,8,8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 15,10,10,10 Reps
Elliptical Training
1 Set
Barbell Incline Bench Press
4 Sets x 12,10,6,10 Reps
Dumbbell Bench Press
3 Sets x 10,10,8 Reps
Step Machine
1 Set
Machine Bench Press
4 Sets x 8,12,10,8 Reps
Elliptical Training
4 Sets
Barbell Incline Bench Press
4 Sets x 10,10,10,6 Reps
Leverage Machine High Row
4 Sets x 8,10,10,8 Reps
Day 3
Legs/Shoulder
Est. 0 min
11 exercises
Step Machine
1 Set
Barbell Squat
6 Sets x 10,10,8,8,4,4 Reps
Machine Leg Extension
4 Sets x 10,10,8,10 Reps
Dumbbell Seated Shoulder Press
6 Sets x 12,10,10,10,10,5 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Front Raise
4 Sets x 5,5,8,8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 5,5,5,8 Reps
Machine Reverse Fly
5 Sets x 10 Reps
VMX Rope Trainer
1 Set
Day 4
Full body
Est. 0 min
9 exercises
Walking
1 Set
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15,12,12 Reps
Bodyweight Squat
3 Sets x 10,12,10 Reps
Plank
2 Sets
Elliptical Training
1 Set
Indoor Cycling
1 Set
Day 4
Rest / Cardio / Stretch
Est. 0 min
5 exercises
Elliptical Training
1 Set
Back Stretch
3 Sets x 1 Reps
Seated Hamstring Stretch
3 Sets x 1 Reps
Groin Stretch
3 Sets
HIIT Treadmill
4 Sets
Day 5
Cardio Only
Est. 0 min
1 exercise
Step Machine
1 Set
Day 6
Back only
Est. 0 min
7 exercises
Elliptical Training
1 Set
Cable Lat Pulldown (Wide Grip)
6 Sets x 12,12,12,8,8,8 Reps
Cable Seated Row
5 Sets x 12,12,12,8,7 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 8,10,10,10 Reps
Machine Assisted Pull-Up
4 Sets x 10,10,8,8 Reps
Trap Bar Shrugs
4 Sets x 10,10,10,8 Reps
Day 7
Delts traps abs
Est. 0 min
5 exercises
Barbell Overhead Front Raise
4 Sets x 8 Reps
Hex Bar Shoulder Shrug
4 Sets x 10,10,10,8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Dumbbell Arnold Press
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 10,12,12,8 Reps
