Push/Pull/Legs 3 ON/1 OFF 3 ON/ 1 OFF...
Cutting
Intermediate
Machine strength
Plan Details
The Push/Pull/Legs 3 ON/1 OFF 3 ON/ 1 OFF... routine by mrconspicuous is a 3 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Do a light warm up with 1/4 of your work sets weight. -Do a medium warm up with 1/2 of your work sets weight. -Do 3 working sets with the same weight. mind muscle connection bodybuilding not weightlifting !!
Routine detail
Any
Pull A
Est. 37 min
5 exercises
seated row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
Any
Legs A
Est. 42 min
6 exercises
Stiff Leg Deadlift
3 Sets x 12 Reps
leverage calf raise
3 Sets x 20 Reps
E-Z seated calf raise
3 Sets x 20 Reps
reverse lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Any
Push A
Est. 49 min
7 exercises
Incline chest press leverage machine
3 Sets x 12 Reps
decline DB fly's
3 Sets x 12 Reps
Dumbbell Seated Press (Palms In)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable rope lying extension
3 Sets x 12 Reps
Alternating Deltoid Raise
3 Sets x 12 Reps
