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Push pull leg
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Push pull leg routine by ALVARADO_1 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Fundamental Movements for Muscle Growth
Routine detail
Mon
Push it to you limits!
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Tue
Heavy Pulling!
Est. 0 min
10 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Wed
Quadcia!
Est. 0 min
8 exercises
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
2 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Thu
Boulder holding shoulders/ push!
Est. 0 min
11 exercises
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Dip
3 Sets x 10 Reps
Cable Rope Deltoid Row
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Fri
Hypertrophic pull!
Est. 0 min
11 exercises
Pull-Up
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Sun
Triceps
Est. 0 min
4 exercises
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Any
PULL VIBEZ
Est. 0 min
15 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Barbell Hack Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Weight Plate Sissy Squat
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
