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push pull legs
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The push pull legs routine by massukala is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Just some exercises put together for push pull legs
Routine detail
Any
1.Push(chest and tricep)
Est. 0 min
12 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Any
2.Push(chest and tricep)
Est. 0 min
9 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Any
1.Legs(legs and shoulder)
Est. 0 min
11 exercises
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Any
3.Push(chest and tricep)
Est. 0 min
10 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Any
1.Pull(back and bicep)
Est. 0 min
11 exercises
Pull-Up
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
