Push - Pull - Legs AX2022
General
Beginner
Dumbbell
Plan Details
The Push - Pull - Legs AX2022 routine by ArneWeber is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
https://athleanx.com/articles/push-pull-legs-routine-the-complete-guide
Routine detail
Day 1
Pull 1
7 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
10 Sets x 3 Reps
Exercise not found
Day 2
Pull 2
7 exercises
Barbell Snatch Deadlift
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Exercise not found
Day 3
Push 1
7 exercises
Barbell Bench Press
4 Sets x 4 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Exercise not found
Exercise not found
Day 4
Push 2
7 exercises
Barbell Seated Press
4 Sets x 4 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Abduction
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Push-Up
3 Sets x 20 Reps
Day 5
Legs 1
5 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Exercise not found
Barbell Standing Calf Raise
3 Sets x 8 Reps
Day 6
Legs 2
5 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Exercise not found
Barbell Seated Calf Raise
3 Sets x 8 Reps
