Push Pull Leg Routine - JEFIT

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Push Pull Leg Routine - JEFIT

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Push Pull Leg Routine

AUDIO TIP

Bulking

Intermediate

Machine strength

Plan Details

The Push Pull Leg Routine routine by ayushr1 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Push , Pull, Leg which focuses on overall body muscle development. Tip :- Increase weight and decrease time between sets and exercise gradually.

Routine detail

Mon

Push - Chest-Tricep-Shoulder

Est. 68 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 11 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 12 Reps

Dip Demonstration

Dip

2 Sets x 11 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 11 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 11 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 11 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 11 Reps

Arm Circles Demonstration

Arm Circles

3 Sets x 11 Reps

Tue

Pull - Back-Bicep

Est. 69 min

9 exercises

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

2 Sets x 11 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 11 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 11 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 11 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 11 Reps

Dumbbell Reverse Bicep Curl Demonstration

Dumbbell Reverse Bicep Curl

3 Sets x 11 Reps

Weight Plate Shrug Demonstration

Weight Plate Shrug

3 Sets x 11 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 11 Reps

Wed

Legs

Est. 66 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

6 Sets x 11 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 11 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 11 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 11 Reps

Machine Kneeling Leg Curl Demonstration

Machine Kneeling Leg Curl

6 Sets x 11 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 11 Reps

Thu

Push - CTS

Est. 78 min

10 exercises

Push-Up Demonstration

Push-Up

2 Sets x 11 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 11 Reps

Barbell Tricep Extension Demonstration

Barbell Tricep Extension

3 Sets x 11 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 11 Reps

Dumbbell One-Arm Tricep Extension (Reverse Grip) Demonstration

Dumbbell One-Arm Tricep Extension (Reverse Grip)

3 Sets x 11 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 11 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

3 Sets x 11 Reps

Fri

Pull - BBF

Est. 73 min

9 exercises

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

3 Sets x 11 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 11 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

4 Sets x 11 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 11 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 11 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

3 Sets x 11 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 11 Reps

T Bar Row Demonstration

T Bar Row

5 Sets x 11 Reps

Sat

Legs - LAF

Est. 71 min

9 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 11 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 11 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 11 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 11 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 11 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 11 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 11 Reps

Sun

Abs

Est. 65 min

10 exercises

Pull-Up Demonstration

Pull-Up

3 Sets x 11 Reps

Air Bike Demonstration

Air Bike

3 Sets x 11 Reps

Sit-Up Demonstration

Sit-Up

3 Sets x 11 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 11 Reps

Reverse Crunch Demonstration

Reverse Crunch

3 Sets x 11 Reps

Plank Demonstration

Plank

3 Sets

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 11 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 11 Reps

Crunch Demonstration

Crunch

3 Sets x 11 Reps

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

3 Sets x 11 Reps