Pull/Push/Legs&Abs
General
Beginner
Machine strength
Plan Details
The Pull/Push/Legs&Abs routine by Sjing is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Pull 1
7 exercises
Barbell Deadlift
3 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Incline Bench Curl
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Day 2
Push 1
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Extension
3 Sets x 8 Reps
Day 3
Legs/abs
8 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Plank
3 Sets
Day 4
Rest day
0 exercises
This day is empty
Day 5
Pull 2
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 6
Push 2
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Day 7
Legs/abs 2
8 exercises
Barbell Squat
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Plank
3 Sets
