Leg/Push/Pull
General
Beginner
Machine strength
Plan Details
The Leg/Push/Pull routine by CedricPattyn is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Mon
Benen
12 exercises
Machine Leg Extension
1 Set x 15 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
1 Set x 15 Reps
Machine Seated Leg Curl
1 Set x 12 Reps
Machine Seated Leg Curl
1 Set x 8 Reps
Machine Seated Leg Curl
1 Set x 15 Reps
Smith Machine Front Squat
4 Sets x 6 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Tue
Borst/Tricep/Schouders/Traps
16 exercises
Dumbbell One-Arm Incline Chest Press
1 Set x 15 Reps
Dumbbell One-Arm Incline Chest Press
3 Sets x 10 Reps
Cable High Cross-Over
2 Sets x 15 Reps
Cable High Cross-Over
2 Sets x 10 Reps
Cable Lower Chest Raise
2 Sets x 15 Reps
Cable Lower Chest Raise
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 20 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 6 Reps
Cable Rope Overhead Tricep Extension
1 Set x 20 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
1 Set x 6 Reps
Dumbbell Shoulder Shrug
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Thu
Rug/Bicep
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Seated Row
4 Sets x 15 Reps
Barbell Rack Pull
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
