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push, pull, legs
General
Beginner
Machine strength
Plan Details
The push, pull, legs routine by kixkixiecat is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
push(chest/triceps)
Est. 66 min
9 exercises
Walking
1 Set
Machine Fly
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Machine Lateral Shoulder Raise
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Day 2
pull(back, biceps)
Est. 66 min
9 exercises
Walking
1 Set
Machine Back Extension
3 Sets x 10 Reps
Cable Deadlift
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 10 Reps
Cable Rope Deltoid Row
3 Sets x 10 Reps
Day 3
legs/abs
Est. 83 min
12 exercises
Walking
1 Set
Machine Calf Raise
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
