Push/Pull/Legz - JEFIT

Push/Pull/Legz - JEFIT

Push/Pull/Legz banner

Push/Pull/Legz

AUDIO TIP

General

Intermediate

None

Plan Details

The Push/Pull/Legz routine by breezy1149 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.

just ur standard push pull legs routine....1 off day mid week, 3 days on 1 day off, increasing reps, sets and weight gradually has you enter 3 months

Routine detail

Any

push

Est. 88 min

8 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps

EZ Bar Incline Tricep Extension Demonstration

EZ Bar Incline Tricep Extension

4 Sets x 10 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Smith Machine Bench Press (Close Grip) Demonstration

Smith Machine Bench Press (Close Grip)

3 Sets x 10 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

4 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 10 Reps

Cable Crunch Demonstration

Cable Crunch

2 Sets x 12 Reps

Any

pull

Est. 112 min

9 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 10 Reps

Band Deltoid Pull Aparts Demonstration

Band Deltoid Pull Aparts

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 24 Reps

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 10 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

3 Sets x 24 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

4 Sets x 10 Reps

Leverage Machine Shrug Demonstration

Leverage Machine Shrug

4 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 12 Reps

Cable Crunch Demonstration

Cable Crunch

2 Sets x 12 Reps

Any

legs

Est. 84 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell deficit stiff leg DL Demonstration

Dumbbell deficit stiff leg DL

4 Sets x 10 Reps

Machine Squat Demonstration

Machine Squat

4 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Cable Crunch Demonstration

Cable Crunch

3 Sets x 15 Reps

Any

push

Est. 101 min

8 exercises

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

4 Sets x 10 Reps

Machine Dip Demonstration

Machine Dip

4 Sets x 10 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

4 Sets x 10 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

4 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 10 Reps

Cable Crunch Demonstration

Cable Crunch

4 Sets x 10 Reps

Any

pull

Est. 96 min

8 exercises

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 10 Reps

Bayesian 1 arm cable curls Demonstration

Bayesian 1 arm cable curls

4 Sets x 10 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

5 Sets x 10 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

3 Sets x 16 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

4 Sets x 10 Reps

Leverage Machine Shrug Demonstration

Leverage Machine Shrug

4 Sets x 10 Reps

Cable Crunch Demonstration

Cable Crunch

2 Sets x 12 Reps

Any

legs

Est. 101 min

8 exercises

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 10 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

5 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 10 Reps

Machine Squat Demonstration

Machine Squat

4 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 10 Reps

Cable Crunch Demonstration

Cable Crunch

5 Sets x 10 Reps

Any

Rest/cardio/lagging BP

Est. 74 min

5 exercises

Crunch Demonstration

Crunch

5 Sets x 10 Reps

Superman Demonstration

Superman

5 Sets

Tricep Push-Up Demonstration

Tricep Push-Up

4 Sets x 10 Reps

Bodyweight Squat Demonstration

Bodyweight Squat

5 Sets x 10 Reps

Single-Leg Calf Raise Demonstration

Single-Leg Calf Raise

6 Sets x 10 Reps