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The Rotating Push/Pull/Legs Split
General
Intermediate
Machine strength
Plan Details
The The Rotating Push/Pull/Legs Split routine by ForatAlawsi is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest, shoulders, triceps
Est. 52 min
8 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Day 2
Legs
Est. 47 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 4
Back and biceps
Est. 52 min
8 exercises
Weighted Pull-Up
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
