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Push Pull Legs
General
Beginner
None
Plan Details
The Push Pull Legs routine by SitansuB is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Push Pull Legs exercises for beginners with Legs and Pull routine having a gap of 1 day for optimal growth.
Routine detail
Day 1
Legs 1
Est. 69 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Seated Calf Raise
4 Sets x 12 Reps
Day 2
Pull 1
Est. 70 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Zottman Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Day 3
Push 1
Est. 72 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 12 Reps
Day 4
Legs 2
Est. 69 min
6 exercises
Barbell Squat
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Seated Calf Raise
4 Sets x 12 Reps
Day 5
Push 2
Est. 72 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 12 Reps
Day 6
Pull 2
Est. 70 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Zottman Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Day 7
Rest Day
Est. 0 min
0 exercises
This day is empty
