Loading...
PUSH PULL LEGS
AUDIO TIP
Cutting
Intermediate
Machine strength
Plan Details
The PUSH PULL LEGS routine by adamvincent is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Rest periods may differ depending on the goal. If I have stated a set time, stick to that time. But if there is no set time prescribed, just take as long as you need in order to get the most out of the next set without losing intensity in the session. train abs 2 times per week - 4 x 10 hanging leg raises Superset with 4 x 20 rope crunches
Routine detail
Day 1
PULL
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Alternating Bent-Over Reverse Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Day 2
PUSH
Est. 0 min
8 exercises
Cable Straight Arm Crossover
3 Sets x 20 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 15 Reps
Cable Tricep Extension
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Day 3
LEGS
Est. 0 min
6 exercises
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 22 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Hip Abduction
3 Sets x 12 Reps
Day 4
DELTS/BACK
Est. 0 min
8 exercises
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Barbell Front Raise
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 15 Reps
Cable One-Arm Row
3 Sets x 12 Reps
Day 5
CHEST/ARMS
Est. 0 min
8 exercises
Cable Mid Chest Crossover
3 Sets x 15 Reps
Machine Bench Press
3 Sets x 10 Reps
Cable Inner Chest Press
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
