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Nic's Push Pull Legs Plan
General
Intermediate
None
Plan Details
The Nic's Push Pull Legs Plan routine by BullDogRon is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Pull Day Back, traps, biceps and forearms
Est. 97 min
10 exercises
behind the head Lat Pulldown
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Machine Reverse Fly
8 Sets x 12 Reps
seat rope face pull
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Barbell Spider Curl
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 12 Reps
Barbell Reverse Curl
4 Sets x 12 Reps
Day 2
Core, Arms, Cardio
Est. 240 min
10 exercises
Banded Crunch Pulldowns
3 Sets x 50,60,80 Reps
Alternating Heel Touch
3 Sets x 50,50,70 Reps
Dumbbell Alternating Hammer Curl
6 Sets x 15,15,15,15,40,40 Reps
Rowing
3 Sets
Crunch
3 Sets x 20,40,40 Reps
Dumbbell Side Bend
3 Sets x 40 Reps
Ski-Erg
3 Sets
Air Bike
3 Sets x 34,40,44 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 15,15,30 Reps
Assault Bike
3 Sets
Day 3
Legs
Est. 129 min
11 exercises
Machine Leg Extension
4 Sets x 0,0,8,8 Reps
Squat Machine(reverse hack)
4 Sets x 15,15,12,13 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 25,20,20,5 Reps
Machine Leg Curl (Prone)
3 Sets x 34,24,20 Reps
Machine Seated Leg Curl
4 Sets x 18,11,13,12 Reps
Single-Leg Hack Squat
6 Sets x 10 Reps
Dumbbell Calf Raise
6 Sets x 50,60,55,55,55,55 Reps
Machine Seated Calf Raise
3 Sets x 25,30,20 Reps
Machine Hip Abduction
3 Sets x 20,20,17 Reps
Machine Hip Adduction
3 Sets x 30,20,20 Reps
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
PUSH (chest, shoulders, triceps)
Est. 95 min
8 exercises
Leverage Incline Chest Press
8 Sets x 20,12,12,18,15,13,15,13 Reps
Dumbbell Decline Bench Press
2 Sets x 12,10 Reps
Machine Fly
4 Sets x 42,30,40,32 Reps
Dumbbell Lateral Raise
4 Sets x 12,12,10,12 Reps
Dumbbell Seated Arnold Press
4 Sets x 10,13,9,7 Reps
Cable wide grip ez pushdown
2 Sets x 10 Reps
EZ Bar French Press
4 Sets x 40,26,27,28 Reps
Cable Rope High Pulley Tricep Extension
2 Sets x 15 Reps
Day 6
Core, Arms, Cardio
Est. 240 min
10 exercises
Banded Crunch Pulldowns
3 Sets x 50,60,80 Reps
Alternating Heel Touch
3 Sets x 50,50,70 Reps
Dumbbell Alternating Hammer Curl
6 Sets x 15,15,15,15,40,40 Reps
Rowing
3 Sets
Crunch
3 Sets x 20,40,40 Reps
Weight Plate Rotation
3 Sets x 24,30,30 Reps
Ski-Erg
3 Sets
Air Bike
3 Sets x 34,40,44 Reps
Dumbbell Hammer Curl (Cross Body)
6 Sets x 15,15,30,30,30,30 Reps
Assault Bike
3 Sets
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
Day 8
Cardio
Est. 136 min
5 exercises
Recumbent Bike
1 Set
Walking
1 Set
Jumping Jacks
2 Sets
Star Jump
2 Sets x 10 Reps
Jump Squat
2 Sets x 10 Reps
Day 9
: Jump
Est. 14 min
2 exercises
Star Jump
3 Sets x 10 Reps
Jump Squat
3 Sets x 10 Reps
