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push pull leg split
AUTOPLAY
General
Intermediate
Machine strength
Plan Details
The push pull leg split routine by austin0o is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Spider-Man
Routine detail
Mon
Chest shoulders triceps
Est. 0 min
9 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell skull crusher
3 Sets x 12 Reps
Cable fly lower chest
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Tue
Back and bicep
Est. 0 min
10 exercises
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Wed
Est. 0 min
0 exercises
This day is empty
Thu
Legs and abs
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Dumbbell Hamstring Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Fri
Chest shoulder tricep
Est. 0 min
9 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell skull crusher
3 Sets x 8 Reps
Cable fly lower chest
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Sat
Back and bicep
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Spider Curl
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Sun
Legs and ab
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Dumbbell Hamstring Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
