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push pull legs
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The push pull legs routine by jamieellisball is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
thursday is the same as monday, friday is the same as tuesday, some exercises aren’t on here so i’ve added some different ones.
Routine detail
Mon
chest shoulders triceps
Est. 0 min
6 exercises
Barbell Bench Press
6 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Tue
back biceps
Est. 0 min
7 exercises
Dumbbell Hammer Curl
3 Sets x 16 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 11 Reps
Barbell Curl
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Wed
legs
Est. 0 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
6 Sets x 15 Reps
Dumbbell Hamstring Curl
6 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 12 Reps
