Push Pull Legs

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5 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

1. Push 9 exercises, 1 hr 13 mins

Barbell Incline Bench Press	4x6 reps	rest: 90s
Barbell Bench Press	4x6 reps	rest: 90s
Cable Upper Chest Crossover	3x12 reps	rest: 60s
Cable Lower Chest Raise	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 60s
Machine Shoulder Press	4x10 reps	rest: 60s
Dumbbell Lateral Raise	3x5 reps	rest: 60s
Dumbbell Posterior Fly on Stability Ball	3x10 reps	rest: 60s

2. Pull 9 exercises, 1 hr 0 min

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable Grip Lat Pulldown (Narrow Grip)	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	4x10 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s

3. Legs 8 exercises, 1 hr 17 mins

4. Push (Phase 2) 9 exercises, 1 hr 11 mins

Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Bench Press	4x8 reps	rest: 60s
Cable Upper Chest Crossover	3x10 reps	rest: 60s
Cable Lower Chest Raise	3x10 reps	rest: 60s
Machine Shoulder Press	4x8 reps	rest: 60s
Cable Lateral Raise	3x10 reps	rest: 60s
Dumbbell Posterior Fly on Stability Ball	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 60s
Dumbbell Incline Tricep Extension	4x10 reps	rest: 60s

5. Pull (Phase 2) 8 exercises, 57 mins

Barbell Rack Pull	4x6 reps	rest: 90s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 60s
Cable Reverse Curl	3x8 reps	rest: 60s