Push/Pull/Legs

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RATING: 92 (FROM 3 JEFIT MEMBERS)

2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Push, pull legs

Legs & Abs 9 exercises, 1 hr 44 mins

Indoor Cycling	3x6 reps	rest: 6s
Barbell Squat	6x10 reps	rest: 150s
Barbell Stiff-Leg Deadlift	3x6 reps	rest: 150s
Dumbbell Walking Lunge	3x12 reps	rest: 150s
Machine Leg Extension	3x6 reps	rest: 150s
Smith Machine Single-Leg Calf Raise	3x6 reps	rest: 150s
Cable Kneeling Crunch	3x12 reps	rest: 150s
Parallel Bar Leg Raise	3x12 reps	rest: 120s
Plank	3x6 reps	rest: 120s

Pull 7 exercises, 1 hr 18 mins

Elliptical Training	3x6 reps	rest: 6s
Barbell Deadlift	6x10 reps	rest: 120s
Barbell Bent-Over Row	3x6 reps	rest: 150s
Cable Grip Lat Pulldown (Narrow Grip)	3x10 reps	rest: 120s
Pull-Up	3x6 reps	rest: 150s
Dumbbell Alternating Bicep Curl	3x6 reps	rest: 150s
Barbell Reverse Curl	3x10 reps	rest: 120s

Push 7 exercises, 1 hr 14 mins

Rowing	3x6 reps	rest: 4s
Barbell Bench Press	6x12 reps	rest: 120s
Dumbbell Incline Bench Press	3x6 reps	rest: 120s
Dumbbell Seated Arnold Press	3x6 reps	rest: 120s
Barbell Military Press	3x6 reps	rest: 150s
Dip	3x6 reps	rest: 150s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 120s