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push/pull/legs/chest&back/shoulder&arms/legs
AUTOPLAY
General
Intermediate
Machine strength
Plan Details
The push/pull/legs/chest&back/shoulder&arms/legs routine by peytonmaly is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
split/ workouts to help grow your muscles the correct way(no barbell squat)
Routine detail
Mon
Push
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Tue
Pull
Est. 0 min
7 exercises
Pull-Up
4 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Pronated cable curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Wed
Legs
Est. 0 min
7 exercises
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Thu
Chest/Back
Est. 0 min
8 exercises
Pull-Up
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Incline Fly
2 Sets x 12 Reps
Cable Flat Bench Fly
2 Sets x 12 Reps
Cable Decline Chest Fly
2 Sets x 12 Reps
Fri
Shoulder/arms
Est. 0 min
9 exercises
Machine Reverse Fly
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Barbell JM Press
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
21’s
3 Sets x 21 Reps
Sat
Legs
Est. 0 min
7 exercises
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Single leg rdls
3 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Any
New Workout
Est. 0 min
0 exercises
This day is empty
