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Push-pull-leg 4 days
AUTOPLAY
General
Intermediate
Machine strength
Plan Details
The Push-pull-leg 4 days routine by ngmgrqgnj is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Push pull leg
Routine detail
Mon
Chest Day
Est. 0 min
8 exercises
Smith Machine Bench Press
4 Sets x 12 Reps
Smith Machine Incline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Machine Assisted Dip
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
EZ Bar French Press
4 Sets x 12 Reps
Cable High Pulley Tricep Extension
4 Sets x 12 Reps
Cable Tricep Kickback
4 Sets x 12 Reps
Tue
Legs Day
Est. 0 min
7 exercises
Machine Leg Extension
4 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Stability Ball Wall Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Single-Leg Calf Raise
4 Sets x 12 Reps
Wed
Cardio
Est. 0 min
0 exercises
This day is empty
Thu
Back Day
Est. 0 min
7 exercises
Machine Assisted Pull-Up
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable Elevated Row
4 Sets x 12 Reps
Dual Cable Triceps Extension
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl on Stability Ball
4 Sets x 12 Reps
Fri
Shoulder and Core
Est. 0 min
3 exercises
Machine Shoulder Press
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 12 Reps
Sat
Legs Day
Est. 0 min
7 exercises
Machine Leg Extension
4 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Stability Ball Wall Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Single-Leg Calf Raise
4 Sets x 12 Reps
Sun
New Workout
Est. 0 min
0 exercises
This day is empty
