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Push-Legs-Pull
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Push-Legs-Pull routine by benclabaux is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Push Leg Pull Routine
Routine detail
Day 1
Chest, Shoulders, Triceps
Est. 0 min
10 exercises
Machine Bench Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Cable One-arm Fly
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Day 2
Legs, Glutes
Est. 0 min
10 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Barbell Lateral Lunge
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Cable Pull Through
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Bridge
3 Sets
Plank
3 Sets
Day 3
Back, Traps, Biceps
Est. 0 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
