its_Shariff

Dec 20th 2022

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Push-Pull-Legs-Split

DOWNLOADS/VIEWS: 3/126

RATING: 96 (FROM 1 JEFIT MEMBERS)

10 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Full body Focurs Workouts

PUSH 8 exercises, 0 min

Barbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Leverage Chest Press	3x12 reps	rest: 60s
Cable High Cross-Over	3x15 reps	rest: 60s
Dumbbell Lateral Raise	4x15 reps	rest: 60s
Barbell Tricep Extension	3x12 reps	rest: 60s
Cable Shoulder Extension	3x15 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 60s

LEGS 6 exercises, 0 min

Barbell Romanian Deadlift	4x10 reps	rest: 60s
Machine Leg Press	4x12 reps	rest: 60s
Dumbbell Decline Bench Lunge	3x10 reps	rest: 60s
Dumbbell Calf Raise	3x15 reps	rest: 60s
Roman Chair Rotational Knee Raise	3x15 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s

PULL 7 exercises, 0 min

Cable Pulldown (Underhand)	4x10 reps	rest: 60s
Machine Vertical Row (Reverse Grip)	4x12 reps	rest: 60s
Cable Shoulder Extension	3x15 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x15 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	4x12 reps	rest: 60s
Cable Rope Hammer Curl	3x15 reps	rest: 60s
Elliptical Training	2x0 reps	rest: 60s

LOWERBODY 8 exercises, 0 min

UPPERBODY 8 exercises, 0 min

Cable V Bar Pulldown	4x12 reps	rest: 60s
Smith Machine Bench Press	4x10 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Machine Shoulder Press	3x12 reps	rest: 60s
Cable Upright Row	3x12 reps	rest: 60s
Dumbbell Seated Tricep Press	3x12 reps	rest: 60s
Dumbbell Bicep Curl	3x12 reps	rest: 60s
Elliptical Training	2x0 reps	rest: 60s

PUSH ' 9 exercises, 0 min

LEGS ' 7 exercises, 0 min

Barbell Split Jump	4x8 reps	rest: 60s
Dumbbell Walking Lunge	4x10 reps	rest: 60s
Barbell Glute Bridge	4x12 reps	rest: 60s
Back Hyperextension	4x10 reps	rest: 60s
Machine Calf Raise	4x15 reps	rest: 60s
Decline Bench Rotational Sit-Up	4x10 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 60s

PULL ' 8 exercises, 0 min

LOWERBODY ' 8 exercises, 0 min

UPPERBODY ' 8 exercises, 0 min