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7 Day - Legs Push Pull MetCon
General
Beginner
Kettlebell
Plan Details
The 7 Day - Legs Push Pull MetCon routine by paradym is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Mon
Monday - Legs
6 exercises
Barbell Front Squat
5 Sets x 8 Reps
Barbell Deep Squat
5 Sets x 8 Reps
Machine Calf Raise
5 Sets x 30 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Dumbbell Reverse Lunge
10 Sets x 12 Reps
Kettlebell Goblet Squat
10 Sets x 10 Reps
Tue
Tuesday - Push
8 exercises
Barbell Military Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Cable Cross-Over
5 Sets x 12 Reps
Cable Lower Chest Raise
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Dumbbell Seated Arnold Press
5 Sets x 12 Reps
Dumbbell Pullover
5 Sets x 10 Reps
Push-Up
10 Sets x 20 Reps
Wed
Wednesday - Pull
7 exercises
Barbell Bent-Over Row
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Kettlebell One-Arm Swing
5 Sets x 50 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 8 Reps
Pull-Up
5 Sets x 12 Reps
Cable Rope Seated Row
5 Sets x 8 Reps
Thu
Thursday - MetCon
5 exercises
Rowing
1 Set
Bodyweight Squat
3 Sets x 8 Reps
Kettlebell Thruster
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Kettlebell Push-Up
3 Sets x 8 Reps
Fri
Friday - Active Recovery
1 exercise
Running
1 Set
Sat
Saturday - Push
8 exercises
Barbell Military Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Cable Cross-Over
5 Sets x 12 Reps
Cable Lower Chest Raise
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Dumbbell Seated Arnold Press
5 Sets x 12 Reps
Dumbbell Pullover
5 Sets x 10 Reps
Push-Up
10 Sets x 20 Reps
Sun
Sunday - Pull
7 exercises
Barbell Bent-Over Row
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Kettlebell One-Arm Swing
5 Sets x 50 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 8 Reps
Pull-Up
5 Sets x 12 Reps
Cable Rope Seated Row
5 Sets x 8 Reps
