Push Pull Legs Rust
General
Intermediate
Machine strength
Plan Details
The Push Pull Legs Rust routine by mateo.dechechi is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
4 day routine with one day rest Push: Chest Shoulders Triceps Pull: Back Biceps Legs: Hamstrings Calves Glutes Abs Restday: Abs or Cardio
Routine detail
Day 1
Push: Chest Shoulder Triceps
Est. 124 min
11 exercises
Machine Assisted Dip
2 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Lower Chest Raise
2 Sets x 8 Reps
Cable Cross-Over
2 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Rowing
1 Set
Day 2
Pull: Back Biceps Forearms
Est. 71 min
11 exercises
Machine Assisted Pull-Up
2 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Day 3
Legs: Hamstrings Calves Glutes Abs
Est. 95 min
6 exercises
Walking
1 Set
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Day 4
Rest: Stretch, Calestenics, abs
Est. 59 min
10 exercises
Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Plank
3 Sets
Reverse Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Side Bridge
3 Sets
