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Push Pull Legs
AUTOPLAYAUDIO TIP
General
Beginner
Machine strength
Plan Details
The Push Pull Legs routine by ETHAN_25 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This PPL routine is for 3 days. The routine can be repeated and become a 6 days workout. Includes: Lateral Delts Traps Chest Abs Glutes Back Legs A routine for the V-Taper body type
Routine detail
Day 1
Pull
Est. 70 min
9 exercises
Cable Pulldown (Underhand)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Day 2
Legs
Est. 49 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Cable Seated Crunch
4 Sets x 8 Reps
Day 3
push
Est. 75 min
9 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 8 Reps
Cable Mid Chest Crossover
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
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
