Loading...
PushPullLeg 2x
AUDIO TIP
General
Intermediate
None
Plan Details
The PushPullLeg 2x routine by Mitchel is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Push / Pull / Legs 2x per week, 2 sets per oefening. Ivm week volume onder 20.
Routine detail
Day 1
Push
Est. 0 min
9 exercises
Dumbbell Bench Press
3 Sets x 8,9,8 Reps
Cable Incline Fly
2 Sets x 12,8 Reps
Smith Machine Incline Bench Press
3 Sets x 20,7,7 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 8,8,6 Reps
Machine Deltoid Raise
2 Sets x 7,8 Reps
Machine Assisted Dip
2 Sets x 6,5 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 10,9 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 20,12,10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 6,10 Reps
Day 2
Pull
Est. 0 min
8 exercises
Smith Machine Bent-Over Row
3 Sets x 12 Reps
Cable One-Arm Lat Pulldown
2 Sets x 8,9 Reps
Cable Elevated Row
2 Sets x 10,9 Reps
Cable Rope Face Pull
2 Sets x 9,8 Reps
Cable Reverse Crossover
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
2 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
2 Sets x 8,6 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
Day 3
Legs
Est. 0 min
9 exercises
Smith Machine Squat
4 Sets x 20,20,15,15 Reps
Dumbbell Walking Lunge
3 Sets x 24 Reps
Machine Leg Extension
3 Sets x 12,12,8 Reps
Barbell Landmine Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12,12,10 Reps
Calf Press On Leg Press
2 Sets x 12,16 Reps
Machine Hip Abduction
3 Sets x 15,12,10 Reps
Machine Hip Adduction
3 Sets x 15,10,8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Day 4
Push
Est. 0 min
9 exercises
Dumbbell Bench Press
3 Sets x 8,9,8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
2 Sets x 10,6 Reps
Cable Lower Chest Raise
2 Sets x 8,7 Reps
Cable One-Arm Lateral Raise
3 Sets x 12,10,10 Reps
Dumbbell Seated Arnold Press
3 Sets x 12,12,8 Reps
Machine Deltoid Raise
2 Sets x 7,8 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 10,9 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 20,12,10 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 10,8 Reps
Day 5
Pull
Est. 0 min
8 exercises
Barbell Deadlift
3 Sets x 8,7,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,8,8 Reps
Cable One-Arm Lat Pulldown
2 Sets x 8,9 Reps
Cable Rope Face Pull
2 Sets x 9,8 Reps
Barbell Preacher Curl
3 Sets x 12,8,5 Reps
Cable Reverse Crossover
3 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
2 Sets x 8,6 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
Day 6
Legs
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 20,20,8,8 Reps
Machine Leg Extension
3 Sets x 12,12,8 Reps
Machine Leg Curl (Prone)
4 Sets x 12,12,10,8 Reps
Dumbbell Walking Lunge
3 Sets x 24 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12,16,16 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 8,7,8 Reps
Day 7
Hips
Est. 0 min
2 exercises
Machine Hip Adduction
3 Sets x 15,10,8 Reps
Machine Hip Abduction
3 Sets x 15,12,10 Reps
