5 Day - Push Pull Leg - Return after extended break
Cutting
Beginner
Machine strength
Plan Details
The 5 Day - Push Pull Leg - Return after extended break routine by Nemo42za is a 5 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Routine detail
Day 1
Push - Day 1
7 exercises
Machine Fly
4 Sets x 8 Reps
Machine Inner Chest Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Day 2
Pull - Day 2
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Plank
3 Sets
Stability Ball Medicine Ball Sit-Up
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Day 3
Legs - Day 3
5 exercises
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Day 4
Push - Day 4
8 exercises
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Day 5
Pull - Day 5
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Plank
3 Sets
Stability Ball Medicine Ball Sit-Up
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
