Push Pull Legs - JEFIT

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Push Pull Legs - JEFIT

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Push Pull Legs

General

Intermediate

None

Plan Details

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

Done

Routine detail

Day 1

Push Workout

Est. 0 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

3 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

3 Sets x 15 Reps

Cable One-Arm Tricep Pushdown Demonstration

Cable One-Arm Tricep Pushdown

3 Sets x 15 Reps

Cable One-Arm Tricep Extension Demonstration

Cable One-Arm Tricep Extension

3 Sets x 15 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 15 Reps

Day 7

Rest

Est. 0 min

0 exercises

This day is empty

Day 2

Pull workout

Est. 0 min

8 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 6 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 15 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 12 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 12 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

3 Sets x 10 Reps

Day 3

Legs workout

Est. 0 min

7 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

3 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 12 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 15 Reps

Day 4

Push workout

Est. 0 min

9 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 10 Reps

Smith Machine Decline Bench Press Demonstration

Smith Machine Decline Bench Press

3 Sets x 8 Reps

Cable standing fly Demonstration

Cable standing fly

3 Sets x 12 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 15 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

3 Sets x 15 Reps

Day 5

Pull workout

Est. 0 min

8 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 12 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

3 Sets x 15 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

3 Sets x 12 Reps

Day 6

Legs workout

Est. 0 min

6 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

3 Sets x 8 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Cable Pull Through Demonstration

Cable Pull Through

3 Sets x 12 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 15 Reps