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Pull Push Legs
General
Beginner
Machine strength
Plan Details
The Pull Push Legs routine by Luis-A-O is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is an advanced cutting routine designed to help individuals increase their heart rate, workout intensity and metabolic rate to stimulate fat loss and getting lean. In this routine you will be working out 6 to 7 days a week for optimal fat loss and muscle growth. This routine will be performed for 3 months, as this is optimal time to confuse your body into this new exercise program and trigger fat loss/muscle growth and strength. There is a mix of bodyweight, dumbbell, weighted and core exercises used in this routine to work and build the muscles. Each day of the routine will focus on a major body part, a mixture of various core exercises and cardio to help the burn calories and excess fat storage in the body You may institute a rest day into your routine schedule if you feel that training 7 days a week is too excessive. Cardio in the beginning of the workout day should be performed as a warm-up only to get your heart rate up and loosen the muscles before the workout at hand. The final cardio of the day is used to burn even more calories for optimal fat loss. *** Note : As to any cutting routine, diet is KEY. You need to eat a healthy, clean and strict diet to maintain proper calorie intake to stimulate the fat loss you are looking for. Heavy carbs and processed foods should be stayed away from at all costs while trying to lose weight. You can have a carb heavy meal once a week to help spark an increase in metabolic rate. You can substitue in exercise balls for any bench exercises if you are looking to build your abs and core more. This will help with gaining more balance and stability. For the plank exercises you will want to hold onto the plank position for a count of 60 to 90 seconds; this will help strengthen and tighten the core muscles.
Routine detail
Mon
Pull
Est. 96 min
10 exercises
Smith Machine Deadlift
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 14 Reps
T Bar Row
4 Sets x 14 Reps
Cable Rope Seated Row
4 Sets x 14 Reps
Cable V Bar Pulldown
4 Sets x 14 Reps
Cable Rope Face Pull
4 Sets x 14 Reps
Cable Shoulder Extension
4 Sets x 14 Reps
Dumbbell Seated Bicep Curl
4 Sets x 14 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 14 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Tue
SHOULDERS
Est. 96 min
10 exercises
Smith Machine Shoulder Press
4 Sets x 14 Reps
Leverage Shoulder Press
4 Sets x 14 Reps
Dumbbell Shoulder Shrug
4 Sets x 14 Reps
Barbell Upright Row
4 Sets x 14 Reps
Dumbbell Alternating Front Raise
4 Sets x 14 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 14 Reps
Cable Reverse Curl
4 Sets x 14 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 14 Reps
Glute Kickback (Kneeling)
4 Sets x 14 Reps
Machine Ab Crunch
4 Sets x 14 Reps
Wed
Push
Est. 79 min
8 exercises
Leverage Chest Press
4 Sets x 14 Reps
Dumbbell Fly
4 Sets x 14 Reps
Leverage Incline Chest Press
4 Sets x 14 Reps
Dumbbell Incline Fly
4 Sets x 14 Reps
Leverage Decline Chest Press
4 Sets x 14 Reps
Dumbbell Hammer Curl
4 Sets x 14 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 14 Reps
Machine Ab Crunch
4 Sets x 14 Reps
Thu
Legs
Est. 83 min
8 exercises
Smith Machine Squat
4 Sets x 14 Reps
Machine Leg Press
4 Sets x 14 Reps
Machine Single-Leg Press
4 Sets x 14 Reps
Machine Single-Leg Extension
4 Sets x 14 Reps
Machine Kneeling Leg Curl
4 Sets x 14 Reps
Barbell Romanian Deadlift
4 Sets x 14 Reps
Dumbbell Calf Raise
4 Sets x 14 Reps
Plank
4 Sets
Fri
Pull
Est. 98 min
10 exercises
Smith Machine Deadlift
4 Sets x 14 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 14 Reps
T Bar Row
4 Sets x 14 Reps
Cable Seated Row
4 Sets x 14 Reps
Cable V Bar Pulldown
4 Sets x 14 Reps
Cable Rope Face Pull
4 Sets x 14 Reps
Cable Shoulder Extension
4 Sets x 14 Reps
Dumbbell Seated Bicep Curl
4 Sets x 14 Reps
Dumbbell Tricep Extension
4 Sets x 14 Reps
Parallel Bar Hip Raise
4 Sets x 14 Reps
Sat
Push
Est. 81 min
8 exercises
Dumbbell Bench Press
4 Sets x 14 Reps
Dumbbell Fly
4 Sets x 14 Reps
Dumbbell Incline Bench Press
4 Sets x 14 Reps
Dumbbell Incline Fly
4 Sets x 14 Reps
Leverage Decline Chest Press
4 Sets x 14 Reps
Dumbbell Hammer Curl
4 Sets x 14 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 14 Reps
Machine Ab Crunch
4 Sets x 14 Reps
Sun
Legs
Est. 82 min
8 exercises
Smith Machine Squat
4 Sets x 14 Reps
Machine Leg Press
4 Sets x 14 Reps
Machine Single-Leg Press
4 Sets x 14 Reps
Machine Single-Leg Extension
4 Sets x 14 Reps
Machine Kneeling Leg Curl
4 Sets x 14 Reps
Barbell Romanian Deadlift
4 Sets x 14 Reps
Dumbbell Calf Raise
4 Sets x 14 Reps
Plank
4 Sets
