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Push-Pull-Legs-Upper-Lower
AUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The Push-Pull-Legs-Upper-Lower routine by Jonathanmk38 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
5 day plan
Routine detail
Mon
Push
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Tue
Pull
Est. 0 min
7 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Wed
Legs & Abs
Est. 0 min
8 exercises
Barbell Deadlift
3 Sets x 6 Reps
Plank
3 Sets
Dumbbell Walking Lunge
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 10 Reps
Thu
Upper
Est. 0 min
8 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Fri
Lower & Abs
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Death March
3 Sets x 10 Reps
Barbell Seated Calf Raise
3 Sets x 10 Reps
Barbell Sumo Deadlift
3 Sets x 10 Reps
Kettlebell Turkish Get-Up Lunge
3 Sets x 10 Reps
Kettlebell Thruster
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
