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Push Pull Legs
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Push Pull Legs routine by PawlikenZ is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Push Pull Legs plan for People that like to workout! Upper body focusem but you can always add one more leg workout if you want to.
Routine detail
Day 2
Chest/Shoulders/Triceps
Est. 74 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Day 3
LEGS
Est. 80 min
5 exercises
Barbell Squat
6 Sets x 8 Reps
Machine Leg Press
6 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Day 3
Back/Biceps
Est. 80 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 16 Reps
Day 5
Chest/Shoulders/Triceps 2
Est. 80 min
6 exercises
Dumbbell Bench Press
5 Sets x 8 Reps
Barbell Military Press
5 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Day 6
Back/Biceps 2
Est. 76 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Leverage Machine High Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 16 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
