Loading...
Coolcicada's Push/Pull/Legs
General
Intermediate
Barbell
Plan Details
The Coolcicada's Push/Pull/Legs routine by quickteg is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Push (Chest/Triceps
Est. 58 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Reverse Bench Press (Wide Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 5 Reps
Wed
Pull (Back/Biceps)
Est. 57 min
6 exercises
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Fri
Legs & Shoulders
Est. 78 min
9 exercises
Hack Squat
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Barbell Zercher Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
