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Push / Pull / shoulders&Core / Legs
General
Beginner
None
Plan Details
The Push / Pull / shoulders&Core / Legs routine by Jesse_Postelle is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest / Triceps (push)
Est. 0 min
5 exercises
Cable Lower Chest Raise
2 Sets x 10 Reps
Barbell Bench Press
5 Sets x 10,8,2,10,10 Reps
Cable Cross-Over
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10,4,4 Reps
Machine Bench Press
3 Sets x 10,8,8 Reps
Tue
Back / Biceps (pull)
Est. 0 min
11 exercises
Pull-Up
3 Sets x 10,10,8 Reps
Barbell Good Morning
2 Sets x 6 Reps
Machine Reverse Fly
3 Sets x 8,10,12 Reps
T Bar Row
3 Sets x 15,10,10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 15,12,8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8,7,8 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 30,20,20 Reps
Dumbbell Zottman Curl
2 Sets x 15 Reps
Wed
Shoulders and abs
Est. 0 min
9 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Barbell Military Press (Seated)
4 Sets x 15,12,8,3 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10,8,10,8 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 8,8,6 Reps
Barbell Landmine Kneeling One-Arm Press
3 Sets x 10 Reps
Weighted Side Bend
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Legs / lower body
Est. 0 min
7 exercises
Step Machine
1 Set
Barbell Squat
3 Sets x 8,6,6 Reps
Barbell Deadlift
3 Sets x 3,2,1 Reps
Machine Leg Curl (Prone)
3 Sets x 8,6,6 Reps
Machine Leg Extension
3 Sets x 8,5,6 Reps
Machine Leg Press
3 Sets x 8,15,10 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 5 Reps
Sat
Full body
Est. 0 min
18 exercises
Pull-Up
3 Sets x 10,10,8 Reps
Dip
3 Sets x 12,10,8 Reps
Back Hyperextension
2 Sets x 10,8 Reps
Barbell Squat
5 Sets x 8,6,6,6,6 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10,8,2,10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 10,10,8 Reps
Dumbbell Incline Fly
3 Sets x 12,10,8 Reps
Cable Cross-Over
4 Sets x 15 Reps
Incline Rope Pullover
3 Sets x 10,12,12 Reps
Leverage Machine High Row
4 Sets x 15,12,8,6 Reps
Barbell Landmine Double Arm Row
3 Sets x 10 Reps
EZ Bar Curl
4 Sets x 8,8,8,5 Reps
Dumbbell Lateral Raise
4 Sets x 8,8,10,8 Reps
Machine Bench Press
3 Sets x 10,8,8 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 30,20,20 Reps
Sun
Cardio
Est. 0 min
0 exercises
This day is empty
