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Push-Pull-Legs Split

freshtea

Feb 3rd 2023

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Push-Pull-Legs Split

DOWNLOADS/VIEWS: 0/76

RATING: 94 (FROM 2 JEFIT MEMBERS)

3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Push-Pull-Legs

ANY
ANY
ANY

Legs 9 exercises, 0 min

	Barbell Squat	4x8 reps	rest: 120s
	Machine Leg Press	3x8 reps	rest: 120s
	Dumbbell Calf Raise	3x8 reps	rest: 15s
	Machine Seated Leg Curl	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Kettlebell One-Arm Swing	4x8 reps	rest: 60s
	Machine Leg Curl (Prone)	3x8 reps	rest: 60s
	Barbell Romanian Deadlift	3x8 reps	rest: 90s
	Machine Calf Raise	3x30 reps	rest: 15s

Pull 10 exercises, 0 min

	Barbell Deadlift	4x8 reps	rest: 120s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Dumbbell Hammer Curl	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
	Dumbbell Zottman Curl	3x8 reps	rest: 60s
	Cable V Bar Pulldown	3x8 reps	rest: 60s
	Barbell Curl	3x8 reps	rest: 60s
	Preacher Curl Machine	3x8 reps	rest: 60s

Push 12 exercises, 0 min

	Barbell Bench Press	4x8 reps	rest: 180s
	Dumbbell Incline Bench Press	4x8 reps	rest: 90s
	Dumbbell Seated Shoulder Press	4x8 reps	rest: 90s
	Barbell Bench Press (Close Grip)	3x8 reps	rest: 120s
	Machine Bench Press	3x8 reps	rest: 90s
	Dumbbell Lateral Raise	3x8 reps	rest: 0s
	Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
	Machine Fly	3x8 reps	rest: 60s
	Dumbbell Reverse Fly	3x8 reps	rest: 60s
	Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 0s
	Dumbbell Seated Arnold Press	3x8 reps • 60s	rest: 60s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

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