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Push Pull Legs 2019**
AUDIO TIP
Cutting
Intermediate
Machine strength
Plan Details
The Push Pull Legs 2019** routine by yousufqqqari is a 3 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Push
Est. 0 min
33 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Mid Chest Crossover
2 Sets x 10 Reps
Cable Lower Chest Raise
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
2 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Machine Dip
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Plank
3 Sets
Day 2
Pull
Est. 0 min
19 exercises
Pull-Up
1 Set x 5 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable One-Arm Seated Row
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
1 Set x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Day 3
Legs
Est. 0 min
27 exercises
Barbell Squat
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 10 Reps
Machine Hip Adduction
2 Sets x 8 Reps
Machine Hip Abduction
2 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
