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4-days Push Pull Legs Upper
General
Intermediate
Machine strength
Plan Details
The 4-days Push Pull Legs Upper routine by zfrgala is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
Push
12 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10 Reps
Decline Crunch
2 Sets x 20 Reps
Any
Upper
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Cable Incline Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Shrug
3 Sets x 15 Reps
Any
Legs
7 exercises
Barbell Deep Squat
4 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Any
Pull
13 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Pulldown (Underhand)
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Shrug
3 Sets x 15 Reps
Decline Crunch
2 Sets x 20 Reps
