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Kei leg focused PPL
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Kei leg focused PPL routine by mxthua is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
20-30 min cardio, 105-75 rest, leg focused
Routine detail
Day 1
Pull
Est. 0 min
7 exercises
Walking
1 Set
Barbell Deadlift
5 Sets x 5 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Rowing
4 Sets
Day 2
Push
Est. 0 min
7 exercises
Walking
1 Set
Barbell Deep Squat
5 Sets x 6 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Stationary Bike
4 Sets
Day 3
Legs
Est. 0 min
8 exercises
Walking
1 Set
Barbell Hip Thrust
5 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Treadmill Running
4 Sets
