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PUSH/PULL/LEG 3 DAY
General
Beginner
Dumbbell
Plan Details
The PUSH/PULL/LEG 3 DAY routine by vanitha.vythilingam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
full body over 3 daya
Routine detail
Day 1
LEG EXERCISES
Est. 50 min
6 exercises
Barbell Sumo Deadlift
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Leg Press (Wide Stance)
4 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Alternating Leg Bridge
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Day 2
PULL EXERCISES
Est. 51 min
6 exercises
Barbell One-Arm Floor Press
4 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Day 3
PUSH EXERCISES
Est. 60 min
7 exercises
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Bench Press
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 8 Reps
Dumbbell Lunge with Bicep Curl Bowling Motion
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
