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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
3 Sets x 6 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell Lateral Raise
8 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Tue
Legs 1
Est. 57 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Wed
Pull 2
Est. 57 min
7 exercises
Barbell Deadlift
2 Sets x 5 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Pullover machine
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Reverse Fly
6 Sets x 8 Reps
Thu
Push 2
Est. 55 min
6 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Lateral Raise
8 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 8 Reps
Fri
Legs 2
Est. 57 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Sun
Pull 1
Est. 56 min
7 exercises
Machine neutral row
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Reverse Fly
6 Sets x 8 Reps
