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Push/Pull and Legs (Abdulaziz)
General
Beginner
Machine strength
Plan Details
The Push/Pull and Legs (Abdulaziz) routine by AyrtonGarcia is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Shoulders (Push)
Est. 83 min
13 exercises
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
V-Up
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Toe Touches
3 Sets x 15 Reps
Stability Ball Pull-In
3 Sets x 15 Reps
Tue
Back ( Pull) Heavy
Est. 82 min
13 exercises
Barbell Deadlift
5 Sets x 5 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 15 Reps
Bench Leg Pull-In
3 Sets x 15 Reps
Seated Bench Leg Pull-In
3 Sets x 15 Reps
Decline Bench Knee Raise
3 Sets x 15 Reps
Parallel Bar Hip Flexion
3 Sets x 15 Reps
Wed
Legs (Heavy)
Est. 44 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Thu
Chest (Push)
Est. 80 min
12 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Leg Raise
3 Sets x 15 Reps
Plank
3 Sets
Decline Bench Weighted Twist
3 Sets x 20 Reps
Fri
Back (Pull) Light
Est. 74 min
10 exercises
Climber Pull-Up
3 Sets x 10 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 10 Reps
Machine One-Arm Pulldown
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Leverage Machine High Row
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Leg Raise
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Seated Leg Tuck
3 Sets x 20 Reps
Sat
Legs (Light)
Est. 67 min
9 exercises
Barbell Front Squat
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Reverse Lunge
3 Sets x 12 Reps
Dumbbell Plie Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Any
Arms (Bis & Tris) Supersets, Alternating of Biceps and Triceps exercise
Est. 55 min
10 exercises
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
EZ Bar French Press
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Spider Curl
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
