Push/Pull/Arms/Legs
General
Advanced
Machine strength
Plan Details
The Push/Pull/Arms/Legs routine by fnowicki is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
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Routine detail
Day 1
PUSH
Est. 0 min
10 exercises
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Day 2
PULL
Est. 0 min
7 exercises
Straight arm cable pulldown
4 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Band Reverse Fly
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Day 3
ARMS
Est. 0 min
8 exercises
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Cable Single Arm Pushdown
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Day 4
LEGS
Est. 0 min
8 exercises
Machine Single-Leg Extension
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 8 Reps
