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Beginner Routine push pull leg
AUTOPLAY
General
Beginner
Machine strength
Plan Details
The Beginner Routine push pull leg routine by bariscetin is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
push pull leg f Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. all this movements can find in most of the gyms. This 5 day push pull leg routine consists of chest, shoulders, back, arms and legs training for 4 to 6 weeks of performing. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum. it mad
Routine detail
Day 1
Chest shoulder Trip
Est. 64 min
8 exercises
Leverage Chest Press
3 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 2
Back and Biceps
Est. 45 min
6 exercises
Cable Seated Row
4 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Day 3
Abs leg
Est. 72 min
9 exercises
Air Bike
3 Sets x 10 Reps
Running
1 Set
Decline Crunch
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Day 4
rest
Est. 0 min
0 exercises
This day is empty
Day 5
Chest shoulder Trip
Est. 64 min
8 exercises
Leverage Chest Press
3 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 6
Back and Biceps
Est. 45 min
6 exercises
Cable Seated Row
4 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
