Legs, Push, Pull
General
Beginner
Machine strength
Plan Details
The Legs, Push, Pull routine by daaniibaabyy is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
good for gyms like planet fitness who do not have benches or squat racks. this incorporates each muscle group into 3 days.
Routine detail
Mon
Legs
Est. 46 min
7 exercises
Smith Machine Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Constant Tension Goblet Squat
3 Sets x 12 Reps
Dumbbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 15 Reps
Wed
Push
Est. 48 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Military Smith Machine Press
3 Sets x 10 Reps
Dumbbell Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Fri
Pull
Est. 54 min
8 exercises
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Iso Lateral High Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
