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4 days , push-pull legs, full body
AUDIO TIP
General
Intermediate
None
Plan Details
The 4 days , push-pull legs, full body routine by AmrAbdElsalam is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
good to go to gym every day to improve your fitness level and to have a good balanced life good
Routine detail
Day 1
3 pull
Est. 66 min
7 exercises
Machine Seated Row
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 20 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 20 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Day 3
4 legs
Est. 58 min
7 exercises
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 5
1 full body
Est. 60 min
7 exercises
Push-Up
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Day 6
2 push
Est. 55 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
