Push/Pull, Legs Routine

DOWNLOADS/VIEWS: 0/61

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Push/Pull Legs routine designed to offer flexiblity while including the most effective exercises so that you aren't wasting a lot of time in the gym.

Warm up/stretch for each muscle group

Warmup sets:
Reps 12 reps @50% of working weight IF using weights. 30-60 seconds rest between sets. Purpose is to stretch out and get muscles warmed up for the workout.

Working Sets:
For strength and power 1-5 Reps, 3-5 "working" sets after initial warmup or stretch. 2-3 minutes of rest

For endurance AMRAP of 12+ for 2-3 sets. Rest 30 seconds to 1 min

Day 3
Day 2
Day 1

Push 14 exercises, 0 min

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Barbell Front Raise	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Dumbbell Alternating Arnold Press	3x8 reps	rest: 60s
Cable Deltoid Raise	3x8 reps	rest: 60s
Cable Internal Rotation	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s

Pull 9 exercises, 0 min

Barbell Deadlift	3x8 reps	rest: 60s
Barbell Good Morning	3x8 reps	rest: 60s
Barbell Row	3x8 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
EZ Bar Close Grip Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s

Legs 9 exercises, 0 min

Barbell Deep Squat	3x8 reps	rest: 60s
Barbell Front Squat	3x8 reps	rest: 60s
Dumbbell Walking Lunge	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Alternating Heel Touch	3x8 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 60s
	3x8 reps	rest: 60s