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push/pull/legs/upper/legs
AUTOPLAYAUDIO TIP
General
Intermediate
Machine strength
Plan Details
The push/pull/legs/upper/legs routine by samerwakim is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
push pull legs 5 days workout, you can choose 4 to 5 moves per day. each reptetition should be done close to failure.
Routine detail
Day 2
push 1
Est. 75 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Machine Shoulder Press
5 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Day 3
pull day
Est. 76 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Day 7
upper
Est. 76 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Day 7
legs
Est. 77 min
8 exercises
Barbell Squat
6 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 8
legs 1
Est. 19 min
3 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
