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Push Pull Legs
General
Beginner
Machine strength
Plan Details
The Push Pull Legs routine by droopy2 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Pull
Est. 67 min
12 exercises
Cable One-Arm Lat Pulldown
2 Sets x 15 Reps
Machine Assisted Pull-Up
3 Sets x 6 Reps
Barbell One-Arm Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 12 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
1 Set x 12 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Machine Reverse Fly
2 Sets x 15 Reps
Machine Reverse Fly
2 Sets x 15 Reps
EZ Bar Curl
3 Sets x 6 Reps
Dumbbell Alternating Incline Curl
2 Sets x 15 Reps
Barbell Rack Pull
3 Sets x 6 Reps
Day 2
Push
Est. 56 min
7 exercises
Barbell Bench Press
4 Sets x 4 Reps
Cable Incline Fly
3 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable One-Arm Tricep Extension
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Day 3
Legs
Est. 72 min
9 exercises
Elliptical Training
1 Set
Barbell Deep Squat
3 Sets x 4 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 20 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
