Push/Pull/Legs - JEFIT

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Push/Pull/Legs - JEFIT

Push/Pull/Legs banner

Push/Pull/Legs

AUDIO TIP

General

Beginner

Dumbbell

Plan Details

The Push/Pull/Legs routine by manuelgonzalez87 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.

Enter your routine description

Routine detail

Mon

Push 1

Est. 0 min

11 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Bench Jackknife Sit-Up Demonstration

Bench Jackknife Sit-Up

5 Sets x 20 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 12 Reps

Dip Demonstration

Dip

4 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Tricep rock and roll Demonstration

Tricep rock and roll

4 Sets x 12 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 12 Reps

Tue

Workout 2

Est. 0 min

10 exercises

Back Hyperextension Demonstration

Back Hyperextension

5 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 12 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

4 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Wed

Workout 3

Est. 0 min

5 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 5 Reps

Glute bridge Demonstration

Glute bridge

5 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 16 Reps

Dumbbell Hamstring Curl Demonstration

Dumbbell Hamstring Curl

4 Sets x 12 Reps

Barbell Sumo Deadlift Demonstration

Barbell Sumo Deadlift

4 Sets x 12 Reps

Thu

Workout 4

Est. 0 min

10 exercises

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 5 Reps

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

5 Sets x 15 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 12 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 12 Reps

Barbell Push Press Behind the Neck Demonstration

Barbell Push Press Behind the Neck

4 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Fri

Workout 5

Est. 0 min

9 exercises

Barbell Clean Demonstration

Barbell Clean

5 Sets x 3 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 8 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 12 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

4 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 12 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

4 Sets x 12 Reps

Sat

Workout 6

Est. 0 min

4 exercises

Barbell Front Squat Demonstration

Barbell Front Squat

5 Sets x 5 Reps

Kettlebell Single-Leg Deadlift Demonstration

Kettlebell Single-Leg Deadlift

3 Sets x 8 Reps

Bodyweight Side Lunge Demonstration

Bodyweight Side Lunge

3 Sets x 8 Reps

Side Step-Up Demonstration

Side Step-Up

3 Sets x 8 Reps