Push Pull Legs - JEFIT

Push Pull Legs - JEFIT

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Push Pull Legs

AUDIO TIP

General

Intermediate

None

Plan Details

The Push Pull Legs routine by jorge.rosales.baca is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Routine detail

Day 1

Push 1

Est. 0 min

8 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10,8,8 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

4 Sets x 10,10,6,6 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 20 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 10 Reps

Dumbbell Rear Deltoid Row Demonstration

Dumbbell Rear Deltoid Row

3 Sets x 15,21,20 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

3 Sets x 15,20,15 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 18,14,12,12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 15,10,10,10 Reps

Day 2

Pull 1

Est. 0 min

6 exercises

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

4 Sets x 12,10,10,10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Machine Seated Row Demonstration

Machine Seated Row

3 Sets x 10,9,9 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

3 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 11,10,10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 10 Reps

Day 3

Legs 1

Est. 0 min

5 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8,8,6,6 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10,10,9 Reps

DB Romanian DL Demonstration

DB Romanian DL

3 Sets x 10 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

3 Sets x 10,8,8 Reps

Day 4

Push 2

Est. 0 min

7 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10,9,7 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

3 Sets x 10 Reps

Machine Bench Press Demonstration

Machine Bench Press

3 Sets x 10 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

4 Sets x 20,15,15,15 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

4 Sets x 20,15,15,15 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 15,10,10,12 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

4 Sets x 13,10,10,10 Reps

Day 5

Pull 2

Est. 0 min

7 exercises

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

4 Sets x 12,10,10,6 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10,8,8 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 10,12,10,10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 8,8,8,10 Reps

Dumbbell One-Arm Seated Hammer Curl Demonstration

Dumbbell One-Arm Seated Hammer Curl

4 Sets x 12,10,12,12 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 14,14,11,11 Reps

Day 6

Legs 2

Est. 0 min

5 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 6 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

3 Sets x 8 Reps

Cable Leg Kickback Demonstration

Cable Leg Kickback

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10,13,9,8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 10,8,8,9 Reps