my push pull legs - JEFIT

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my push pull legs - JEFIT

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my push pull legs

AUDIO TIP

General

Intermediate

Machine strength

Plan Details

The my push pull legs routine by TheTankWaifu is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Pick 6 for each day.

Routine detail

Mon

Push - Legs

Est. 0 min

14 exercises

Hip Airplane Demonstration

Hip Airplane

3 Sets x 5 Reps

McGill 3 Demonstration

McGill 3

3 Sets x 5 Reps

Banded Ankle Mobility Stretch Demonstration

Banded Ankle Mobility Stretch

3 Sets

Banded Lateral Kick Demonstration

Banded Lateral Kick

3 Sets x 5 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 5 Reps

Barbell Bench Squat Demonstration

Barbell Bench Squat

3 Sets x 5 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

3 Sets x 5 Reps

Smith Machine Bulgarian Split Squat Demonstration

Smith Machine Bulgarian Split Squat

3 Sets x 5 Reps

Barbell Side Split Squat Demonstration

Barbell Side Split Squat

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 5 Reps

Bodyweight Lunge Demonstration

Bodyweight Lunge

5 Sets x 5 Reps

Tue

Push

Est. 0 min

18 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 5 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 5 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

3 Sets x 5 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 5 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Stability Ball Cable Fly Demonstration

Stability Ball Cable Fly

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 8 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

3 Sets x 5 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 5 Reps

Cable Rope Deltoid Row Demonstration

Cable Rope Deltoid Row

3 Sets x 5 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 5 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 5 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

5 Sets x 5 Reps

Wed

Rest

Est. 0 min

2 exercises

Elliptical Training Demonstration

Elliptical Training

5 Sets

Stationary Bike Demonstration

Stationary Bike

5 Sets

Thu

Pull - Legs

Est. 0 min

13 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 5 Reps

Barbell Sumo Deadlift Demonstration

Barbell Sumo Deadlift

3 Sets x 5 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 5 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 5 Reps

Kettlebell Sumo High Pull Demonstration

Kettlebell Sumo High Pull

3 Sets x 5 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 5 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 5 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 5 Reps

Lateral Plate Slide Demonstration

Lateral Plate Slide

5 Sets x 5 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

3 Sets x 5 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 5 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 5 Reps

Hip Extension (Standing) Demonstration

Hip Extension (Standing)

3 Sets x 5 Reps

Fri

Pull

Est. 0 min

17 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 5 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

3 Sets x 5 Reps

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

3 Sets x 5 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 5 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 5 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 5 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

3 Sets x 9 Reps

Leverage Machine Shrug Demonstration

Leverage Machine Shrug

3 Sets x 5 Reps

Dumbbell Rear Delt Row Demonstration

Dumbbell Rear Delt Row

3 Sets x 5 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 9 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 9 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 9 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 5 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 5 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 5 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 5 Reps

Sat

Rest

Est. 0 min

2 exercises

Elliptical Training Demonstration

Elliptical Training

5 Sets

Stationary Bike Demonstration

Stationary Bike

5 Sets