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3 Day Push Pull
General
Intermediate
Dumbbell
Plan Details
The 3 Day Push Pull routine by esvee is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Push Pull
Routine detail
Day 1
Push
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 2
Workout 2
6 exercises
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Day 3
Workout 3
4 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Dumbbell Single-Leg Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
