push pull legs - JEFIT

push pull legs - JEFIT

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push pull legs

AUTOPLAY

General

Beginner

Machine strength

Plan Details

The push pull legs routine by gsmakk is a 12 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Any

[2022-08-15] Workout

Est. 0 min

0 exercises

This day is empty

Any

Mobility 2

Est. 0 min

7 exercises

Back Extension (Prone) Demonstration

Back Extension (Prone)

4 Sets

Scorpion Demonstration

Scorpion

4 Sets x 8 Reps

Superman Demonstration

Superman

4 Sets

Bent Knee Hip Raise Demonstration

Bent Knee Hip Raise

4 Sets x 8 Reps

Cable Hip Abduction Demonstration

Cable Hip Abduction

4 Sets x 8 Reps

Lateral Box Jump Overs Demonstration

Lateral Box Jump Overs

4 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 8 Reps

Any

Total Body 1

Est. 0 min

5 exercises

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 8 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

4 Sets x 8 Reps

Machine Seated Row Demonstration

Machine Seated Row

3 Sets x 8 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

3 Sets x 8 Reps

Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge

3 Sets x 8 Reps

Any

Total Body 2

Est. 0 min

5 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 8 Reps

Machine Seated Tricep Dip Demonstration

Machine Seated Tricep Dip

3 Sets x 8 Reps

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

3 Sets x 8 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

3 Sets x 8 Reps

Any

Total Body 3

Est. 0 min

5 exercises

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

4 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Single leg press machine Demonstration

Single leg press machine

3 Sets x 8 Reps

Any

[2022-08-15] Workout

Est. 0 min

5 exercises

Decline Bench Leg Raise Demonstration

Decline Bench Leg Raise

4 Sets x 8 Reps

Mighty Pose Demonstration

Mighty Pose

4 Sets x 8 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

4 Sets x 8 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

4 Sets x 8 Reps

Dumbbell Alternating Shoulder Press (Stability Ball) Demonstration

Dumbbell Alternating Shoulder Press (Stability Ball)

4 Sets x 8 Reps

Any

D2-Lower-strength

Est. 0 min

5 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 8 Reps

Any

D3-upper hyp.

Est. 0 min

7 exercises

Pull-Up Demonstration

Pull-Up

4 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Any

Mobility 1

Est. 0 min

6 exercises

Cable Internal Rotation Demonstration

Cable Internal Rotation

4 Sets x 8 Reps

Cable External Rotation Demonstration

Cable External Rotation

4 Sets x 8 Reps

Sword Pull Demonstration

Sword Pull

4 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 8 Reps

Band Reverse Fly Demonstration

Band Reverse Fly

3 Sets x 8 Reps

Scrap pushups Demonstration

Scrap pushups

4 Sets x 8 Reps

Any

D1-Push- upper focus

Est. 0 min

6 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 8 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Any

D4-lower hyp

Est. 0 min

5 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 6 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 8 Reps

Any

Total Body 4

Est. 0 min

5 exercises

Kettlebell Thruster Demonstration

Kettlebell Thruster

4 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Barbell Skull Crusher (Reverse Grip) Demonstration

Barbell Skull Crusher (Reverse Grip)

3 Sets x 8 Reps