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Push/Pull/Leg.
AUTOPLAY
Sport
Advanced
Machine strength
Plan Details
The Push/Pull/Leg. routine by isaacshaw5 is a 9 day workout plan. It is an advanced level plan to achieve sport fitness goals.
push, pull, leg, uper, leg
Routine detail
Day 1
Chest/Back (hyp)??
Est. 75 min
11 exercises
Pull-Up
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Machine Iso Lateral High Row
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Day 2
Heavy Legs (strength)?
Est. 46 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Kettlebell Pistol Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Day 3
Shoulders/Arms (Hyp.)?????
Est. 71 min
11 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
face away cable curls (set low)
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Day 4
Legs (Hyp) ?
Est. 37 min
5 exercises
Kettlebell Pistol Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 25 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 15 Reps
Day 5
Heavy Pull (Strength) ?
Est. 46 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
bar lat pull down
3 Sets x 8 Reps
Day 6
Heavy Push (Strength) ?
Est. 39 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Day 7
chest (option rotation)
Est. 70 min
11 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
High to Low chest fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
bar lat pull down
3 Sets x 8 Reps
forarm roll the bar
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Day 8
Back and Bis
Est. 45 min
7 exercises
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
rope hammer curl
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Day 9
chest and core
Est. 0 min
0 exercises
This day is empty
