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Push/Pull/Legs
General
Advanced
Machine strength
Plan Details
The Push/Pull/Legs routine by Dglowa1 is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Push
Est. 78 min
10 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable Incline Tricep Extension
3 Sets x 12 Reps
Barbell Shrug
2 Sets x 15 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 15 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 12 Reps
Day 2
Pull
Est. 48 min
6 exercises
Barbell Rack Pull
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 15 Reps
Day 3
Legs
Est. 9 min
1 exercise
Hack Squat
3 Sets x 6 Reps
Day 4
HIIT/Cardio
Est. 14 min
3 exercises
Rowing
1 Set
Treadmill Running
1 Set
Stationary Bike
1 Set
Day 5
Push
Est. 87 min
9 exercises
Barbell Bench Press
6 Sets x 3 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Cable Lower Chest Raise
2 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Arm Blaster Cable Press Downs
3 Sets x 15 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Reverse Wood Chop
3 Sets x 12 Reps
Day 6
Pull
Est. 71 min
6 exercises
Weighted Pull-Up
6 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Barbell Rack Pull
6 Sets x 3 Reps
Nautilus Row
5 Sets x 8 Reps
Cable Rope Face Pull
5 Sets x 12 Reps
Nautilus Concentration Curl
3 Sets x 15 Reps
Day 7
Legs
Est. 85 min
9 exercises
Hack Squat
6 Sets x 3 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 5 Reps
Smith Machine Bulgarian Split Squat
5 Sets x 8 Reps
Single Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Toe Press
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Plank
3 Sets
