Push Pull Legs - Garage
General
Intermediate
Dumbbell
Plan Details
The Push Pull Legs - Garage routine by Kg1147 is a 6 day workout plan. It is an intermediate 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
Day 1
Push
6 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 6 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
5 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Alternating Kickback
3 Sets x 15 Reps
Day 2
Pull
6 exercises
Pull-Up
5 Sets x 10 Reps
Dumbbell Incline Row (Reverse Grip)
12 Sets x 12 Reps
Barbell Inverted Row
15 Sets x 15 Reps
Barbell Curl
12 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
15 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 20 Reps
Day 3
legs
6 exercises
Barbell Squat
4 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 15 Reps
Barbell Calf Raise
5 Sets x 20 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Decline Crunch
4 Sets x 15 Reps
Reverse Crunch
4 Sets x 10 Reps
Day 4
Push
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Dumbbell Alternating Kickback
4 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 15 Reps
Day 5
Pull
6 exercises
Dumbbell Pullover
4 Sets x 12 Reps
Dumbbell Incline Row (Reverse Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Curl
4 Sets x 15 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Day 6
Legs
6 exercises
Barbell Squat
4 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 15 Reps
Barbell Calf Raise
5 Sets x 20 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Decline Crunch
4 Sets x 15 Reps
Reverse Crunch
4 Sets x 10 Reps
