Loading...
Push-Pull-Legs with abs & more legs
General
Beginner
Machine strength
Plan Details
The Push-Pull-Legs with abs & more legs routine by maheshwaran.sap is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Variation of Push - Pull - Legs with a slight change in order. Calves replace Triceps on Push Day and Triceps is added along with Biceps on Pull day, more abs exercise on Leg day
Routine detail
Mon
Chest-Shoulder-Calves-Lower Abs
Est. 106 min
13 exercises
Smith Machine Incline Bench Press
5 Sets x 8 Reps
Smith Machine Bench Press (Wide Grip)
5 Sets x 8 Reps
Smith Machine Decline Bench Press
5 Sets x 8 Reps
Dumbbell Pullover
5 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
5 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Tue
Back-Biceps-Triceps-Upper Abs
Est. 77 min
12 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Wed
Legs and Abs
Est. 50 min
8 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Plank
3 Sets
Oblique Crunch
3 Sets x 8 Reps
Thu
Chest-Shoulder-Triceps-Lower Abs
Est. 59 min
9 exercises
Machine Fly
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Fri
Back-Biceps-Calves-Upper Abs
Est. 77 min
12 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Preacher Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
