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Push/Pull & Legs
General
Beginner
Dumbbell
Plan Details
The Push/Pull & Legs routine is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Any
Push
0 exercises
This day is empty
Any
Push
0 exercises
This day is empty
Any
Push
17 exercises
Barbell Military Press (Seated)
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Neck Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Smith Machine Behind the Back Wrist Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Any
Workout 2
11 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Reverse Spider Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Smith Machine Good Morning
3 Sets x 8 Reps
Any
Workout 3
12 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Calf Raise
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Any
Workout 1
14 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Front Raise
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Any
Pull
17 exercises
Cable Deadlift
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Gorilla Chin-Up with Crunch
3 Sets x 8 Reps
Rocky Pull-Up
3 Sets x 8 Reps
One-Arm Chin-Up
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Machine T Bar Reverse Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell One-Arm Hammer Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
