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push/pull/legs
General
Intermediate
Machine strength
Plan Details
The push/pull/legs routine by jholland918 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Legs
Est. 52 min
6 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Tue
Chest/Triceps
Est. 55 min
7 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dip
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Wed
Back/Bicep
Est. 59 min
8 exercises
Machine Assisted Pull-Up
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Cable One-Arm Bicep Curl
3 Sets x 15 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 12 Reps
Thu
Push
Est. 72 min
9 exercises
Machine Assisted Pull-Up
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell Front Raise
3 Sets x 15 Reps
Cable Shrug
3 Sets x 15 Reps
Fri
Pull
Est. 61 min
9 exercises
Cable Preacher Curl
2 Sets x 20 Reps
Dumbbell Incline Hammer Curl
2 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 20 Reps
Cable Seated Row
2 Sets x 20 Reps
Back Hyperextension
2 Sets x 20 Reps
Cable Deltoid Raise
2 Sets x 20 Reps
Cable Rope Deltoid Row
2 Sets x 20 Reps
Cable Rope Face Pull
2 Sets x 20 Reps
Barbell Shrug
2 Sets x 20 Reps
Any
10 Minute Core Circuit
Est. 31 min
12 exercises
Air Bike
1 Set x 20 Reps
Leg Raise
1 Set x 20 Reps
Weight Plate Russian Twist
1 Set x 20 Reps
Mountain Climber
1 Set x 20 Reps
Air Bike
1 Set x 20 Reps
Leg Raise
1 Set x 20 Reps
Weight Plate Russian Twist
1 Set x 20 Reps
Mountain Climber
1 Set x 20 Reps
Air Bike
1 Set x 20 Reps
Leg Raise
1 Set x 20 Reps
Weight Plate Russian Twist
1 Set x 20 Reps
Mountain Climber
1 Set x 20 Reps
Any
Super back
Est. 52 min
7 exercises
Machine Back Extension
5 Sets x 10 Reps
Pull-Up
5 Sets x 10 Reps
Barbell Upright Row
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
