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Push, Pull and Legs Supersets
AUTOPLAY
Cutting
Intermediate
Machine strength
Plan Details
The Push, Pull and Legs Supersets routine by Ajmal93 is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
sleep for 8 hours warm up for 5 minutes before working out. add more protein into the diet
Routine detail
Mon
Push superset
Est. 101 min
14 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Elliptical Training
1 Set
Tue
Pull superset
Est. 95 min
13 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Pullover
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Weighted Side Bend
3 Sets x 15 Reps
Wed
Legs superset
Est. 76 min
11 exercises
Treadmill Running
1 Set
Barbell Deep Squat
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Box Jump Multiple Response
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Indoor Cycling
1 Set
Thu
Push superset
Est. 93 min
13 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
EZ Bar French Press (Reverse Grip)
3 Sets x 10 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 15 Reps
Decline Bench Ab Reach
3 Sets x 15 Reps
Decline Bench Weighted Twist
3 Sets x 15 Reps
Fri
Pull superset
Est. 113 min
18 exercises
Treadmill Running
1 Set
Rowing
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Barbell Rack Pull
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Dumbbell Preacher Curl
3 Sets x 10 Reps
T Bar Row
2 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Sat
Legs Superset
Est. 78 min
11 exercises
Barbell Front Squat
3 Sets x 10 Reps
Dumbbell Split Jump
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Single-Leg Calf Raise
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Knee Tuck Jump
3 Sets x 10 Reps
Air Bike
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
V-Up
3 Sets x 15 Reps
Sun
rest day
Est. 0 min
0 exercises
This day is empty
