Push Pull Legs - JEFIT

Push Pull Legs - JEFIT

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Push Pull Legs

AUDIO TIP

General

Advanced

Machine strength

Plan Details

The Push Pull Legs routine by jmmeier is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.

7 day PPL and Shoulders

Routine detail

Mon

Chest & Tris

Est. 0 min

6 exercises

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

4 Sets x 8 Reps

Seated Upward Fly Demonstration

Seated Upward Fly

4 Sets x 8 Reps

Dumbbell Bench Press (Palms in) Demonstration

Dumbbell Bench Press (Palms in)

4 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 8 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 8 Reps

Tue

Back & Bis

Est. 0 min

6 exercises

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 8 Reps

Cable Rope Lat Pulldown Demonstration

Cable Rope Lat Pulldown

4 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 8 Reps

Wed

Legs & Abs

Est. 0 min

6 exercises

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

6 Sets x 8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 8 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 8 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps

Thu

Chest & Tris

Est. 0 min

6 exercises

Leverage Chest Press Demonstration

Leverage Chest Press

4 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 8 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

4 Sets x 8 Reps

Fri

Chest & Tris

Est. 0 min

6 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 8 Reps

Cable Rope Lat Pulldown Demonstration

Cable Rope Lat Pulldown

4 Sets x 8 Reps

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 8 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 8 Reps

Sat

Back & Bis

Est. 0 min

7 exercises

Machine Leg Press Demonstration

Machine Leg Press

6 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 8 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 8 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 8 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps

Sun

Shoulders

Est. 0 min

5 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

4 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 8 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 8 Reps