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Push, Pull, Legs Week 1-4 Phase 2
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Push, Pull, Legs Week 1-4 Phase 2 routine by JustinGoulart is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Any
Week 1-4 Legs P2
Est. 0 min
8 exercises
Cardio 10 Minutes
1 Set
Hack Squat
4 Sets x 10,8,8,6 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12,10,10,10 Reps
Seated Machine Hamstring Curls
4 Sets x 12,10,10,10 Reps
Lying Hamstring Machine Curls
4 Sets x 12,10,10,10 Reps
Machine Calf Raise
5 Sets x 15,12,12,10,10 Reps
Machine Seated Calf Raise
5 Sets x 15,12,12,10,10 Reps
Any
Week 1-4 Push P2
Est. 0 min
10 exercises
Cardio 10 Minutes
1 Set
Dumbbell Incline Bench Press
4 Sets x 10,8,8,6 Reps
Dumbbell Bench Press
4 Sets x 10,8,8,6 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10,8,8,6 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12,10,10,10 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12,10,10,10 Reps
Any
Week 1-4 Pull P2
Est. 0 min
9 exercises
Cardio 10 Minutes
1 Set
Barbell Rack Pull
4 Sets x 8,6,6,4 Reps
Barbell Bent-Over Row
3 Sets x 12,10,8 Reps
T-Bar Row
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Row
3 Sets x 12,10,8 Reps
Cable Seated Row
3 Sets x 12,10,8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12,10,8 Reps
Dumbbell Hammer Curl
3 Sets x 12,10,8 Reps
Barbell Reverse Curl
3 Sets x 12,10,8 Reps
