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Push pull legs and upper
AUTOPLAYAUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Push pull legs and upper routine by ahmadqadi3 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Push pull legs and upper 4 days routian where foucs on the back and front to max what u need to achieve
Routine detail
Mon
Push Day
Est. 134 min
15 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Cable High Pulley Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Treadmill Running
1 Set
Tue
Pull Day
Est. 115 min
16 exercises
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Treadmill Running
1 Set
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Smith Machine Squat
4 Sets x 12 Reps
Smith Machine Split Squat
4 Sets x 12 Reps
Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Wed
Legs Day
Est. 50 min
8 exercises
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Plank
3 Sets
Stability Ball Weighted Sit-Up
3 Sets x 12 Reps
Alternating Floor Leg Raise
3 Sets x 12 Reps
Thu
Upper Day
Est. 134 min
18 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Leverage Machine Shrug
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Treadmill Running
1 Set
