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Coolcicada's Push/Pull/Legs
General
Intermediate
Barbell
Plan Details
The Coolcicada's Push/Pull/Legs routine by quickteg is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Push (Chest/Triceps
Est. 38 min
4 exercises
Barbell Bench Press
3 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Tricep Extension
3 Sets x 8 Reps
Wed
Pull (Back/Biceps)
Est. 53 min
6 exercises
Barbell Deadlift
3 Sets x 6 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Glute Hamstring Raise
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Fri
Legs & Shoulders
Est. 66 min
7 exercises
Barbell Deep Squat
4 Sets x 6 Reps
Dip
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
