ppl coolcicada
Shared By : Xvampx
Frequency : 6 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 753 / 10869

Average Rating

72

55 votes

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Description

coolcicadas push pull legs routing

6 times a week.
P/P/L/rest/P/P/L
or
P/P/L/P/P/L/Rest

Day 1 Push
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 90 sec 5 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 90 sec 5 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 90 sec 5 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 90 sec 10 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 90 sec 10 3 Progress Chart

Triceps

Dumbbell Standing One Arm Triceps Extension Dumbbell Standing One Arm Triceps Extension 90 sec 10 3 Progress Chart

Shoulders

Barbell Shrugs Behind The Back Barbell Shrugs Behind The Back 90 sec 10 3 Progress Chart
Day 2 Pull
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Bent Over Row Barbell Bent Over Row 90 sec 5 3 Progress Chart

Back

Machine Lat Pull Down Machine Lat Pull Down 90 sec 8 3 Progress Chart

Back

Seated Machine Row Seated Machine Row 90 sec 8 3 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 90 sec 10 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 90 sec 10 2 Progress Chart

Biceps

Barbell Close Grip Standing Curl Barbell Close Grip Standing Curl 90 sec 10 2 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 90 sec 10 3 Progress Chart
Day 3 Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Full Squat Barbell Full Squat 90 sec 5 3 Progress Chart

Upper Legs

Leg Press Leg Press 90 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 90 sec 10 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 90 sec 10 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 90 sec Undefined 3 Progress Chart