Push pull legs
General
Beginner
Machine strength
Plan Details
The Push pull legs routine by wsxzvhrjuz is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Ppl
Routine detail
Day 1
Push 1
Est. 0 min
5 exercises
Leverage Incline Chest Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Day 2
Pull 1
Est. 0 min
7 exercises
Cable Shoulder Extension
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Day 3
Legs 1
Est. 0 min
7 exercises
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Plank
2 Sets
Day 4
Push 2
Est. 0 min
6 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Day 5
Pull 2
Est. 0 min
6 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Day 6
Legs 2
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
