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Pulse Legacy
General
Advanced
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Plan Details
The Pulse Legacy routine by scottlucas270 is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Bodybuilding program
Routine detail
Mon
Legs
Est. 0 min
18 exercises
Barbell Squat
1 Set x 15 Reps
Machine Leg Press (Wide Stance)
1 Set x 15 Reps
Barbell Squat
1 Set x 12 Reps
Machine Leg Press (Wide Stance)
1 Set x 12 Reps
Barbell Squat
1 Set x 10 Reps
Machine Leg Press (Wide Stance)
1 Set x 10 Reps
Barbell Squat
1 Set x 10 Reps
Machine Leg Press (Wide Stance)
1 Set x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 30 Reps
Standing calf
3 Sets x 15 Reps
Machine Hip Abduction
1 Set x 15 Reps
Machine Hip Adduction
1 Set x 15 Reps
Machine Hip Abduction
1 Set x 12 Reps
Machine Hip Adduction
1 Set x 12 Reps
Machine Hip Abduction
1 Set x 10 Reps
Machine Hip Adduction
1 Set x 10 Reps
Tue
Chest
Est. 0 min
8 exercises
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Upper Chest Crossover
3 Sets x 15 Reps
Wed
Arms
Est. 0 min
8 exercises
Straight Bar Pushdown
3 Sets x 10 Reps
Weighted Tricep Dip
6 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable Reverse Grip Tricep Extension
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Thu
Back
Est. 0 min
7 exercises
Barbell Deadlift
5 Sets x 15,12,10,8,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Cross Lat Pulldown
3 Sets x 12,10,8 Reps
Reverse Dumbbell Fly
3 Sets x 15 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Fri
Shoulder
Est. 0 min
10 exercises
Dumbbell Deltoid Raise
3 Sets x 10 Reps
Dumbbell Deltoid Raise
3 Sets x 15 Reps
Dumbbell Deltoid Raise
3 Sets x 30 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 15 Reps
Dumbbell Arnold Press
3 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 15 Reps
Seated Dumbbell Shrug
3 Sets x 15 Reps
Sat
Abs
Est. 0 min
6 exercises
Weighted Hanging Knee Raise
3 Sets x 15 Reps
Weight Plate Russian Twist
5 Sets x 15 Reps
Medicine Ball Candlesticks
3 Sets x 15 Reps
Windshield Wipers
3 Sets x 15 Reps
Weighted V-Ups
3 Sets x 15 Reps
Weighted Oblique Sit-Ups
3 Sets x 15 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
