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Push Pull Legs
AUTOPLAY
General
Beginner
Machine strength
Plan Details
The Push Pull Legs routine by lukedoma is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Push pull legs
Routine detail
Mon
Pull 1
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Reverse Fly
2 Sets x 15 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Band Reverse Fly
2 Sets x 15 Reps
Tue
Push 1
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Fri
Pull 2
Est. 0 min
12 exercises
Rowing
3 Sets
Cable One-Arm Lat Pulldown
2 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 15 Reps
T Bar Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Reverse Bicep Curl
2 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Dumbbell Seated Bicep Curl
2 Sets x 12 Reps
Barbell Snatch Shrug
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Sat
Push 2
Est. 0 min
7 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Upright Row (Supine)
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable One-Arm Tricep Extension
4 Sets x 15 Reps
Exercise Dome Push-Up
3 Sets x 8 Reps
Any
[2022-01-29] Workout
Est. 0 min
0 exercises
This day is empty
Any
ANY DAY Abs
Est. 0 min
3 exercises
Hanging Leg Raise
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Any
Legs 1
Est. 0 min
8 exercises
Treadmill Running
3 Sets
Barbell Squat
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
