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2023 - Legs Push Pull
AUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The 2023 - Legs Push Pull routine by andrewphamvk is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3 times a week workout routine
Routine detail
Day 1
Pull A
Est. 0 min
8 exercises
Pull-Up
5 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Y Raise
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Day 1
Pull B
Est. 0 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Chest Supported Dumbbell Row
4 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Pull-Up
3 Sets x 8 Reps
Y Raise
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Day 2
Push
Est. 0 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell External Rotation
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Day 2
Push B
Est. 0 min
6 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell External Rotation
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 3
Legs
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 12 Reps
Split Squat
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
MonkeyFeet Leg Raise
3 Sets x 8 Reps
Twisting Leg Raises
3 Sets x 8 Reps
Side Plank
3 Sets
Reverse Crunch
3 Sets x 8 Reps
Day 3
Legs Thickness
Est. 0 min
7 exercises
Barbell Deadlift
5 Sets x 8 Reps
Split Squat
3 Sets x 8 Reps
Jefferson Curl
3 Sets x 8 Reps
MonkeyFeet Leg Raise
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
