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Push/Pull/Legs #2
AUDIO TIP
General
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Plan Details
The Push/Pull/Legs #2 routine by enormousduckling is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Push/Pull/Legs split with alternative day structure. Mostly focused on compound exercises with a small part of isolation. I usually perform it in 2 days on, one day off format.
Routine detail
Day 1
Push #1
Est. 57 min
6 exercises
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Day 2
Pull #1
Est. 60 min
6 exercises
Barbell Bent-Over Row
5 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Day 3
Legs #1
Est. 55 min
5 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Romanian Deadlift
5 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Calf Press
5 Sets x 10 Reps
Day 4
Push #2
Est. 55 min
6 exercises
Barbell Incline Bench Press
5 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Day 5
Pull #2
Est. 56 min
6 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Day 6
Legs #2
Est. 62 min
6 exercises
Barbell Romanian Deadlift
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Calf Press
5 Sets x 10 Reps
