Push, pull, legs, core

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Push, pull, legs, core - JEFIT

Push, pull, legs, core

AUDIO TIP

General

Advanced

Machine strength

Plan Details

The Push, pull, legs, core routine by u17 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.

Full body workout. Focuses on a push - pull- legs routine. Workout designed to improve form, power, endurance, flexibility, strength and stamina. Improves performance in running, football, cycling, swimming and boxing. Hope you enjoy.

Routine detail

Tue

leg day and abs1

Est. 228 min

28 exercises

Bodyweight Calf Raise

5 Sets x 10 Reps

Jump Rope

1 Set

Decline Crunch

3 Sets x 10 Reps

Weight Plate Russian Twist

3 Sets x 10 Reps

Kang squats

5 Sets x 10 Reps

Hanging Leg Raise

3 Sets x 10 Reps

Hip Extension (Standing)

5 Sets x 10 Reps

Barbell Single-Leg Squat

5 Sets x 10 Reps

gorilla squat

5 Sets x 10 Reps

Dumbbell Lunge

5 Sets x 10 Reps

Machine Calf Press

5 Sets x 10 Reps

Machine Hip Abduction

5 Sets x 10 Reps

World's Greatest Stretch

5 Sets x 10 Reps

Machine Hip Adduction

5 Sets x 10 Reps

Machine Seated Leg Curl

5 Sets x 10 Reps

Machine Leg Extension

5 Sets x 10 Reps

Kettlebell Goblet Squat

5 Sets x 10 Reps

elastic band hip flex

5 Sets x 10 Reps

Barbell Lateral Lunge

5 Sets x 10 Reps

Oblique Crunch

5 Sets x 10 Reps

Sit-Up

5 Sets x 10 Reps

Leg Raise

5 Sets x 10 Reps

Air Bike

5 Sets x 10 Reps

Hack Squat

5 Sets x 10 Reps

Barbell Deep Squat

5 Sets x 10 Reps

Machine Seated Calf Raise

5 Sets x 10 Reps

Barbell Kneeling Squat

3 Sets x 8 Reps

Flutter Kick

3 Sets x 8 Reps

Wed

pull 1

Est. 203 min

26 exercises

Dynamic Back Stretch

3 Sets x 8 Reps

Back Hyperextension

3 Sets x 8 Reps

Band Alternating Bicep Curl

5 Sets x 10 Reps

Cable One-Arm Lat Pulldown

5 Sets x 10 Reps

Machine Reverse Fly

5 Sets x 10 Reps

Dumbbell One-Arm Row

5 Sets x 10 Reps

Kettlebell Row

5 Sets x 10 Reps

Barbell One-Arm Row

5 Sets x 10 Reps

Weight Plate Shrug

5 Sets x 10 Reps

Pull-Up

5 Sets x 10 Reps

Barbell Preacher Curl

5 Sets x 10 Reps

Barbell Bent-Over Row

5 Sets x 10 Reps

Barbell Curl

5 Sets x 10 Reps

Barbell Deadlift

5 Sets x 10 Reps

Cable Wrist Curl

5 Sets x 10 Reps

Cable Bicep Curl

5 Sets x 10 Reps

Cable Shoulder Extension

5 Sets x 10 Reps

Cable Rope Face Pull

5 Sets x 10 Reps

Cable Rope Deltoid Row

5 Sets x 10 Reps

Cable Seated Row

5 Sets x 10 Reps

Cable Rope Row to Neck

5 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 10 Reps

Leverage Machine Iso Row

5 Sets x 10 Reps

Dumbbell Seated Shoulder Press

5 Sets x 10 Reps

Dumbbell Concentration Curl

3 Sets x 8 Reps

Cable One-Arm Bicep Curl

3 Sets x 10 Reps

Thu

push 2

Est. 157 min

19 exercises

Exercise Dome Push-Up

5 Sets x 10 Reps

Handstand Push-Up

5 Sets x 10 Reps

Tricep Push-Up

5 Sets x 10 Reps

Weighted Tricep Dip

5 Sets x 10 Reps

Cable Incline Press

5 Sets x 10 Reps

Dumbbell Bench Press (Palms in)

5 Sets x 10 Reps

Cable Flat Bench Fly

5 Sets x 10 Reps

Cable Tricep Kickback

5 Sets x 10 Reps

Cable One-Arm Lateral Raise

5 Sets x 10 Reps

Cable Rope Overhead Tricep Extension

5 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 10 Reps

Cable Incline Pullover

5 Sets x 10 Reps

Dumbbell Bench Press

5 Sets x 10 Reps

Dumbbell Seated Bent-Over Reverse Fly

5 Sets x 10 Reps

Dumbbell Incline Fly

5 Sets x 10 Reps

Leverage Incline Chest Press

5 Sets x 10 Reps

Machine Decline Chest Press

5 Sets x 10 Reps

Dumbbell Seated Front Raise (Hammer)

5 Sets x 10 Reps

Fri

legs and abs 2

Est. 208 min

27 exercises

Bodyweight Calf Raise

5 Sets x 10 Reps

Box Jump Multiple Response

5 Sets x 10 Reps

Oblique Crunch

5 Sets x 10 Reps

Alternating Floor Leg Raise

5 Sets x 10 Reps

Split Jump

5 Sets x 10 Reps

Sit-Up

5 Sets x 10 Reps

Bridge

5 Sets

Abdominal Pendulum

5 Sets x 10 Reps

Rocket Jump

5 Sets x 10 Reps

gorilla squat

5 Sets x 10 Reps

Hip Extension (Standing)

5 Sets x 10 Reps

Machine Hip Adduction

5 Sets x 10 Reps

Cable Standing Leg Curl

5 Sets x 10 Reps

Machine Hip Abduction

5 Sets x 10 Reps

world's greatest stretch

5 Sets x 10 Reps

Machine Leg Extension

5 Sets x 10 Reps

Machine Single-Leg Press

5 Sets x 10 Reps

Sissy Squat

5 Sets x 10 Reps

Barbell Lateral Lunge

5 Sets x 10 Reps

Stability Ball Trunk Rotation

5 Sets x 10 Reps

Prisoner Squat

5 Sets x 10 Reps

Kang squats

5 Sets x 10 Reps

Barbell Hip Thrust

5 Sets x 10 Reps

Barbell Front Squat

5 Sets x 10 Reps

Barbell Sumo Deadlift

5 Sets x 10 Reps

Barbell Bench Squat

5 Sets x 10 Reps

Machine Calf Raise

5 Sets x 10 Reps

Sat

pull 2

Est. 146 min

18 exercises

Band Alternating Bicep Curl

5 Sets x 10 Reps

One-Arm Hang

5 Sets

Chin-Up with Knee Raise

5 Sets x 10 Reps

Stability Ball Back Extension

5 Sets x 10 Reps

Superman

5 Sets

Machine Reverse Fly

5 Sets x 10 Reps

Barbell Curl

5 Sets x 10 Reps

Barbell Reverse Curl

5 Sets x 10 Reps

Barbell Rack Pull

5 Sets x 10 Reps

Barbell Preacher Curl

5 Sets x 10 Reps

Barbell Deadlift

5 Sets x 10 Reps

Machine Seated Row

5 Sets x 10 Reps

Cable Bicep Curl

5 Sets x 10 Reps

Cable Front Lat Pulldown (Close Grip)

5 Sets x 10 Reps

Dumbbell Alternating Hammer Curl

5 Sets x 10 Reps

Dumbbell Prone Incline Shrug

5 Sets x 10 Reps

Barbell Spider Curl

5 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

5 Sets x 10 Reps

Any

push day 1

Est. 184 min

24 exercises

jammer

5 Sets x 10 Reps

Push-Up

5 Sets x 10 Reps

Machine Reverse Fly

5 Sets x 10 Reps

Barbell Inverted Row

3 Sets x 8 Reps

Cable External Rotation

3 Sets x 10 Reps

Cable Internal Rotation

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension

5 Sets x 10 Reps

Weighted Tricep Dip

5 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 10 Reps

Barbell Skull Crusher (Reverse Grip)

5 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 10 Reps

Machine Bench Press

5 Sets x 10 Reps

Machine Fly

5 Sets x 10 Reps

Machine Dip

5 Sets x 10 Reps

Machine Lateral Shoulder Raise

5 Sets x 10 Reps

Barbell Bench Press

5 Sets x 10 Reps

Dumbbell Pullover

5 Sets x 10 Reps

Dumbbell Seated Side Lateral Raise

5 Sets x 10 Reps

Barbell Incline Bench Press

5 Sets x 10 Reps

Dumbbell Alternating Press (Palms In)

5 Sets x 10 Reps

Barbell Decline Bench Press

5 Sets x 10 Reps

Barbell Shoulder Press

5 Sets x 10 Reps

Machine Leg Press

4 Sets x 10 Reps

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 10 Reps

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