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Push-Pull-Legs Split
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Push-Pull-Legs Split routine by freshtea is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Push-Pull-Legs
Routine detail
Any
Pull
Est. 0 min
10 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Back Pullback
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Any
Push
Est. 0 min
12 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Any
Legs
Est. 0 min
9 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Kettlebell One-Arm Swing
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 30 Reps
