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Push my luck with girls PULL no bitches then hit LEGS
AUDIO TIP
General
Intermediate
Barbell
Plan Details
The Push my luck with girls PULL no bitches then hit LEGS routine by causeless is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Push 1 Chesticles Trys and Shoulders
Est. 68 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Day 2
Pull 1 Back and Buys
Est. 97 min
13 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Barbell Row
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Wrist Roller
3 Sets x 12 Reps
Day 3
LEGanDArY ABS 1
Est. 70 min
11 exercises
Barbell Squat
3 Sets x 8 Reps
Smith Machine Box Calf Raise
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Sit-Up
3 Sets x 8 Reps
Side Bridge
3 Sets
V-Sit
3 Sets
Day 4
Push 2 Chesticles Trys And Shoulders
Est. 75 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Day 5
Pull 2 Back And Buys
Est. 82 min
11 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Barbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Wrist Roller
3 Sets x 12 Reps
Day 6
LEGanDArY ABS 2
Est. 69 min
11 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Box Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Sit-Up
3 Sets x 8 Reps
Side Bridge
3 Sets
