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Push/Pull/Legs
AUTOPLAY
General
Beginner
Machine strength
Plan Details
The Push/Pull/Legs routine by yngcam is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Great workout plan for bulking, cutting, and athletes. Helps with weight loss as well as long as you implement the right foods into your diet. Also, i like to start or finish with a 1 mile run or 10 minute walk on the tread mill. Enjoy
Routine detail
Mon
Push #1
Est. 0 min
10 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Tue
Pull #1
Est. 0 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Reverse T Bar Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Wed
Legs #1
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Step Machine
1 Set
Treadmill Running
3 Sets
Thu
Push #2
Est. 0 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Cable Incline Press
3 Sets x 8 Reps
Fri
Pull #2
Est. 0 min
10 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Sat
Legs #2
Est. 0 min
10 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Sun
REST ??
Est. 0 min
0 exercises
This day is empty
