Beginner Routine push pull leg

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3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

push pull leg f Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. all this movements can find in most of the gyms. This 5 day push pull leg routine consists of chest, shoulders, back, arms and legs training for 4 to 6 weeks of performing. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum. it mad

Chest shoulder Trip 8 exercises, 1 hr 3 mins

Leverage Chest Press	3x12 reps	rest: 60s
Smith Machine Incline Bench Press	3x12 reps	rest: 60s
Machine Fly	3x15 reps	rest: 60s
Machine Shoulder Press	4x12 reps	rest: 60s
Dumbbell Upright Row	3x20 reps	rest: 60s
Dumbbell Lateral Raise	3x20 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s

Back and Biceps 6 exercises, 45 mins

Cable Seated Row	4x8 reps	rest: 60s
Leverage Machine Iso Row	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s

Abs leg 9 exercises, 1 hr 12 mins

Machine Ab Crunch	3x10 reps	rest: 60s
Decline Crunch	3x10 reps	rest: 60s
Air Bike	3x10 reps	rest: 60s
Leg Raise	3x10 reps	rest: 60s
Running	1x0 reps	rest: 20s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Hack Squat	3x8 reps	rest: 60s

rest 0 exercises, 0 min

Chest shoulder Trip 8 exercises, 1 hr 3 mins

Leverage Chest Press	3x12 reps	rest: 60s
Smith Machine Incline Bench Press	3x12 reps	rest: 60s
Machine Fly	3x15 reps	rest: 60s
Machine Shoulder Press	4x12 reps	rest: 60s
Dumbbell Upright Row	3x20 reps	rest: 60s
Dumbbell Lateral Raise	3x20 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s

Back and Biceps 6 exercises, 45 mins

Cable Seated Row	4x8 reps	rest: 60s
Leverage Machine Iso Row	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s