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push, pull, legs x2
General
Intermediate
Machine strength
Plan Details
The push, pull, legs x2 routine by opsmith is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Push(Chest, shoulders, triceps)
Est. 55 min
8 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Tue
Pull(Back, bicep)
Est. 52 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Preacher Curl
3 Sets x 8 Reps
Wed
Legs, core
Est. 52 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Plank
3 Sets
Back Hyperextension
3 Sets x 8 Reps
