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My Push Pull Legs routine, training each group twice per week.
Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Machine Inner Chest Press
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Cable One-Arm Reverse Fly
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3x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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EZ Bar Decline Close Grip Skull Crusher
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3x8 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Cable Rope Hammer Curl
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3x8 reps |
rest: 60s
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Dumbbell Incline Curl
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3x8 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Zottman Preacher Curl
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3x8 reps |
rest: 60s
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Smith Machine Bent-Over Row
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Machine Lat Pulldown (Reverse Grip)
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Smith Machine Squat
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3x8 reps |
rest: 60s
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Smith Machine Shoulder Press
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Leverage Shoulder Press
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Machine Lat Pulldown (Reverse Grip)
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Machine Bench Press
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3x8 reps |
rest: 60s
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Cable Lower Chest Raise
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Cable Rope Hammer Curl
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3x8 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x8 reps |
rest: 60s
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Cable Rope Preacher Curl (Hammer)
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3x8 reps |
rest: 60s
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Dumbbell Incline Curl
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3x8 reps |
rest: 60s
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EZ Bar Decline Close Grip Skull Crusher
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3x8 reps |
rest: 60s
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Dumbbell Hammer Curl (Cross Body)
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3x8 reps |
rest: 60s
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Cable Tricep Kickback
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3x8 reps |
rest: 60s
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