Pull Push Legs - JEFIT

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Pull Push Legs - JEFIT

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Pull Push Legs

AUDIO TIP

General

Intermediate

Machine strength

Plan Details

The Pull Push Legs routine by fernando.leme is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.

treino top focado em crescimento muscular pra ficar gigante e sheipado como o grande ídolo Arnold ou até mesmo Ronnie Coleman

Routine detail

Mon

Push 1

Est. 56 min

6 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 6 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

3 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

8 Sets x 8 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 8 Reps

Tue

Legs 1

Est. 57 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 8 Reps

Wed

Pull 2

Est. 57 min

7 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

2 Sets x 5 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Pullover machine Demonstration

Pullover machine

3 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 8 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

6 Sets x 8 Reps

Thu

Push 2

Est. 55 min

6 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

8 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 8 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 8 Reps

Fri

Legs 2

Est. 57 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 8 Reps

Sun

Pull 1

Est. 56 min

7 exercises

Machine neutral row Demonstration

Machine neutral row

4 Sets x 8 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

3 Sets x 8 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 8 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

6 Sets x 8 Reps