Push/Pull/Leg (Razek)
General
Intermediate
Machine strength
Plan Details
The Push/Pull/Leg (Razek) routine by 3BRAZEG is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
thus is a program I have designed to follow throughout the year .. you can do it cutting or bulking (your diet control that) I usually add cardio after the weightlifting session.
Routine detail
Day 1
Push
Est. 61 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 10 Reps
Barbell Military Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 2
Pull
Est. 56 min
6 exercises
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Day 3
Leg
Est. 58 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Day 4
Push
Est. 58 min
6 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Day 5
Pull
Est. 55 min
6 exercises
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Day 6
Leg
Est. 58 min
5 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Front Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Day 7
ABS
Est. 39 min
5 exercises
Bench Weighted Decline Crunch
3 Sets x 25 Reps
Cable Side Bend
3 Sets x 25 Reps
Leg Raise
3 Sets x 10 Reps
Cross Body Crunch
3 Sets x 25 Reps
Jackknife Sit-Up
4 Sets x 10 Reps
