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Push, Pull, Legs
General
Advanced
Machine strength
Plan Details
The Push, Pull, Legs routine by Ewertz34 is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Push
11 exercises
Hack Squat
4 Sets x 20 Reps
Cable Cross-Over
6 Sets x 30 Reps
Barbell Bench Press
4 Sets x 20 Reps
Cable Cross-Over
6 Sets x 30 Reps
Dumbbell Shoulder Press
4 Sets x 20 Reps
Dumbbell Lateral Raise
6 Sets x 20 Reps
Dip
4 Sets x 15 Reps
Cable Shoulder Extension
6 Sets x 30 Reps
Decline Crunch
3 Sets x 15 Reps
Decline Bench Rotational Sit-Up
3 Sets x 15 Reps
Quadricep Stretch
3 Sets x 15 Reps
Day 2
Pull
13 exercises
Barbell Glute Bridge
3 Sets x 8 Reps
Cable V Bar Pulldown
2 Sets x 30 Reps
Cable V Bar Pulldown
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Barbell Deadlift
1 Set x 10 Reps
Barbell Deadlift
2 Sets x 30 Reps
Cable Reverse Grip Curl
4 Sets x 30 Reps
Dumbbell One-Arm Bicep Curl
4 Sets x 20 Reps
Decline Oblique Crunch
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Day 3
Legs
9 exercises
Dumbbell Lunge
4 Sets x 20 Reps
Dumbbell Step-Up
4 Sets x 20 Reps
Barbell Deep Squat
3 Sets x 30 Reps
Dumbbell Walking Lunge
3 Sets x 30 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 20 Reps
Barbell Glute Bridge
4 Sets x 30 Reps
Decline Crunch
3 Sets x 15 Reps
Decline Oblique Crunch
3 Sets x 15 Reps
Quadricep Stretch
3 Sets x 15 Reps
