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Push pull legs

AmineHorry

Aug 16th 2022

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Push pull legs

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5 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

ppl for beginners .. you can train six days or if are busy you can do only three days a week

LEGS1 0 exercises, 0 min

LEGS2 4 exercises, 33 mins

	Machine Leg Extension	3x10 reps	rest: 60s
	Dumbbell Lunge	3x10 reps	rest: 90s
	Machine Leg Press	3x12 reps	rest: 90s
	Machine Leg Curl (Prone)	3x15 reps	rest: 60s

PULL1 6 exercises, 44 mins

	Barbell Bent-Over Row	3x8 reps	rest: 90s
	Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 75s
	Cable Shoulder Extension	3x12 reps	rest: 60s
	Cable Rope Deltoid Row	3x12 reps	rest: 60s
	EZ Bar Curl	3x10 reps	rest: 75s
	Dumbbell Hammer Curl	3x10 reps	rest: 60s

PULL2 7 exercises, 54 mins

	Pull-Up	3x7 reps	rest: 90s
	Barbell Bent-Over Row	3x10 reps	rest: 90s
	Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 90s
	Cable Rope Deltoid Row	3x12 reps	rest: 60s
	Barbell Curl	3x10 reps	rest: 75s
	Cable One-Arm Bicep Curl	3x12 reps	rest: 60s
	Dumbbell Shoulder Shrug	3x10 reps	rest: 60s

PUSH 2 8 exercises, 57 mins

	Barbell Military Press	3x8 reps	rest: 120s
	Dip	3x8 reps	rest: 90s
	Dumbbell Around the World	2x10 reps	rest: 60s
	Dumbbell Lateral Raise	4x12 reps	rest: 60s
	Cable Cross-Over	2x12 reps	rest: 60s
	Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
	Hanging Leg Raise	3x10 reps	rest: 60s
	Plank	3x8 reps	rest: 45s

PUSH1 5 exercises, 40 mins

	Barbell Bench Press	3x8 reps	rest: 120s
	Dumbbell Incline Bench Press	3x10 reps	rest: 90s
	Cable Cross-Over	3x15 reps	rest: 60s
	Dumbbell Lateral Raise	3x12 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s

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