PULL - PUSH - LEGS
General
Intermediate
Bench
Plan Details
The PULL - PUSH - LEGS routine by imanol2 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Plan para entenar muy muy muy muy muy muy muy muy muy muy muy muy muy muy muy muy bien
Routine detail
Mon
PUSH
Est. 89 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Seated Bench Leg Pull-In
4 Sets x 30 Reps
Tue
PULL
Est. 52 min
7 exercises
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Seated Bench Leg Pull-In
4 Sets x 30 Reps
Wed
LEGS
Est. 101 min
8 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Seated Bench Leg Pull-In
4 Sets x 30 Reps
Thu
PUSH
Est. 89 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Seated Bench Leg Pull-In
4 Sets x 30 Reps
Fri
PULL
Est. 88 min
7 exercises
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Elevated Row
4 Sets x 10 Reps
Weighted Pull-Up
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Seated Bench Leg Pull-In
4 Sets x 30 Reps
