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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
3 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 15 Reps
Cable One-Arm Tricep Extension
3 Sets x 15 Reps
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
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Day 3
Legs workout
Est. 0 min
7 exercises
Smith Machine Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 15 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 12 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Day 4
Push workout
Est. 0 min
9 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Cable standing fly
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 15 Reps
Day 5
Pull workout
Est. 0 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Day 6
Legs workout
Est. 0 min
6 exercises
Smith Machine Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Cable Pull Through
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
