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Push Pull Legs 1 - Viro
AUTOPLAY
General
Intermediate
Machine strength
Plan Details
The Push Pull Legs 1 - Viro routine by Viiro is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Day 1
Push - Chest Dominant
Est. 0 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 7 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Day 2
Pull
Est. 0 min
7 exercises
Barbell Deadlift
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Cable Standing Curl
4 Sets x 10 Reps
Day 3
Legs
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Decline Crunch
4 Sets x 12 Reps
Day 4
Push - Shoulder Dominant
Est. 0 min
6 exercises
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dip
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Day 5
Pull B
Est. 0 min
7 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Back Hyperextension
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Day 6
Legs B
Est. 0 min
0 exercises
This day is empty
