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Pull/Push/Legs

david.j.willey

Apr 17th 2023

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Pull/Push/Legs

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1
Day 2
Day 3

Push 8 exercises, 0 min

	Dumbbell Bench Press	3x8 reps	rest: 60s
	Dumbbell Shoulder Press	3x8 reps	rest: 60s
	Dumbbell Incline Bench Press	3x8 reps	rest: 60s
	Single-Leg Bench Dip	3x12 reps	rest: 60s
	Dumbbell Lateral Raise	3x10 reps	rest: 60s
	Dumbbell Tricep Extension	3x10 reps	rest: 60s
	Dumbbell Fly	3x12 reps	rest: 60s
	Weight Plate Russian Twist	3x12 reps	rest: 60s

Pull 7 exercises, 0 min

	Dumbbell Deadlift	3x8 reps	rest: 60s
	Machine Lat Pulldown	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
	Dumbbell Bicep Curl	3x8 reps	rest: 60s
	Dumbbell Hammer Curl	3x8 reps	rest: 60s
	Dumbbell One-Arm Row	3x8 reps	rest: 60s
	Cable Rope Face Pull	3x8 reps	rest: 60s

legs 8 exercises, 0 min

	Barbell Squat	3x8 reps	rest: 60s
	Barbell Romanian Deadlift	3x8 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Dumbbell Walking Lunge	3x8 reps	rest: 60s
	Machine Leg Curl (Prone)	3x8 reps	rest: 60s
	Machine Calf Raise	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Plank	3x8 reps	rest: 60s

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