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Kevin's Legs/Push/Pull/Rest Split
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Kevin's Legs/Push/Pull/Rest Split routine by Kevinspruill is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
muscle groups 2 times a week, Active rest on Sunday. this is what I've done for over 2 years. reps per set are not important.
Routine detail
Day 1
Chest/Triceps
Est. 69 min
8 exercises
Barbell Bench Press
5 Sets x 15 Reps
Leverage Incline Chest Press
5 Sets x 15 Reps
Cable Incline Fly
3 Sets x 15 Reps
Landmine Press
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Machine Dip
3 Sets x 12 Reps
Push-Up
4 Sets x 20 Reps
Day 2
Back/Biceps
Est. 71 min
7 exercises
Leverage Machine Iso Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Machine Inverted Row
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Machine Bicep Curl
4 Sets x 15 Reps
Preacher Curl Machine
4 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Day 3
Legs/Shoulders
Est. 72 min
9 exercises
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Leverage Shoulder Press
5 Sets x 12 Reps
Machine Deltoid Raise
4 Sets x 12 Reps
Cable Rope Deltoid Row
4 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Day 4
Active Rest
Est. 62 min
1 exercise
Treadmill Running
1 Set
