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Pull Push Legs/ 3 Day
General
Beginner
Dumbbell
Plan Details
The Pull Push Legs/ 3 Day routine by JakubMierzwa is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Tue
Pull
Est. 38 min
8 exercises
Barbell Deadlift
5 Sets x 6,6,8,8,8 Reps
Barbell Incline Bench Pull
4 Sets x 8,10,10,10 Reps
Dumbbell One-Arm Row
3 Sets x 6,8,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,15,15 Reps
Dumbbell Shoulder Shrug
3 Sets x 8,10,10 Reps
EZ Bar Curl
3 Sets x 6,8,8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12,15,15 Reps
Dumbbell Concentration Curl
3 Sets x 12,15,15 Reps
Thu
Push
Est. 35 min
8 exercises
Dumbbell Bench Press
5 Sets x 6,6,8,8,8 Reps
Dumbbell Bench Press (Palms in)
4 Sets x 8,10,10,10 Reps
Push-Up
3 Sets x 8,10,10 Reps
Dumbbell Fly
3 Sets x 10,12,12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6,8,8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12,15,15 Reps
Dumbbell Alternating Front Raise
3 Sets x 12,15,15 Reps
Cable Upright Row (Supine)
3 Sets x 12,15,15 Reps
Sat
Legs
Est. 47 min
7 exercises
Barbell Deep Squat
5 Sets x 6,6,8,8,8 Reps
Machine Leg Press
4 Sets x 8,10,10,10 Reps
Machine Leg Extension
3 Sets x 12,15,15 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8,10,10 Reps
Machine Seated Calf Raise
3 Sets x 30 Reps
Dumbbell Side Bend
3 Sets x 10,15,15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Sun
Priorytet
Est. 37 min
6 exercises
Barbell Bench Press
5 Sets x 6,6,8,8,8 Reps
Dumbbell Bench Press
4 Sets x 6,8,8,8 Reps
Dumbbell Decline Bench Press
4 Sets x 6,8,8,8 Reps
Cable Cross-Over
3 Sets x 12,15,15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6,8,8 Reps
Dumbbell Concentration Curl
3 Sets x 12,15,15 Reps
