PUSH PULL LEG
General
Intermediate
Machine strength
Plan Details
The PUSH PULL LEG routine by arnau1146 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Intermediate/Advanced Gym Routine
Routine detail
Mon
PUSH
Est. 0 min
11 exercises
Weighted Tricep Dip
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Cable Upper Chest Crossover
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Internal Rotation
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Tue
PULL
Est. 0 min
12 exercises
Weighted Pull-Up
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Cable One-Arm High Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Wed
LEG&ABS
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Thu
PUSH
Est. 0 min
12 exercises
Weighted Tricep Dip
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12 Reps
Cable Internal Rotation
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Fri
PULL
Est. 0 min
12 exercises
Chin-Up with Knee Raise
4 Sets x 12 Reps
Pull-Up (Hammer Grip)
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Sat
LEG&ABS
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
