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push pull leg
General
Intermediate
Machine strength
Plan Details
The push pull leg routine by nithin.extreme is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Push pull legs to push your body and hit those body party twice a week for maximum growth
Routine detail
Day 1
chest, shoulder and triceps
Est. 62 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Day 2
back, biceps, traps, abs
Est. 57 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Day 3
legs
Est. 32 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Day 4
Active rest day
Est. 0 min
0 exercises
This day is empty
Day 5
chest shoulder and triceps
Est. 67 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Kettlebell Push Press
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
