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PUSH/PULL/LOWER BODY
AUDIO TIP
General
Intermediate
None
Plan Details
The PUSH/PULL/LOWER BODY routine by Miklo67 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
PUSH A
Est. 0 min
6 exercises
Machine Inner Chest Press
6 Sets x 12,6,8,7,6,6 Reps
Machine Fly
3 Sets x 11,9,8 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 11,11,10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12,11,10,12 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Tue
PULL A
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 12,6,9,8,7,7 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 12,11,10 Reps
Preacher Curl Machine
4 Sets x 12,11,9,8 Reps
Plank
3 Sets
Wed
LOWER BODY A
Est. 0 min
6 exercises
Trap Bar Deadlift
6 Sets x 10,5,4,5,5,5 Reps
Machine Single-Leg Press
3 Sets x 10,9,8 Reps
Machine Single-Leg Extension
3 Sets x 12,11,10 Reps
Machine Single-Leg Curl
3 Sets x 12,11,10 Reps
Machine Calf Raise
3 Sets x 12,15,15 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Thu
PUSH B
Est. 0 min
6 exercises
Machine Incline Chest Press
6 Sets x 12,6,8,7,6,6 Reps
Machine Decline Chest Press
3 Sets x 10,9,8 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 11,11,10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Wood Chop
3 Sets x 10 Reps
Fri
PULL B
Est. 0 min
6 exercises
Machine Lat Pulldown
6 Sets x 12,11,10,7,6,6 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 12,11,10 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 15,14,13 Reps
Wed
LOWER BODY B
Est. 0 min
6 exercises
Machine Leg Press
6 Sets x 12,6,8,7,6,6 Reps
Machine Back Extension
3 Sets x 10,9,8 Reps
Machine Leg Curl (Prone)
3 Sets x 10,9,8 Reps
Machine Leg Extension
3 Sets x 12,11,10 Reps
Machine Seated Calf Raise
3 Sets x 15,14,13 Reps
Machine Hip Abduction
3 Sets x 15,14,13 Reps
