TheSailingSoul

May 11th 2023

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Push Pull Legs

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6 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

An intense 60-75 mins workout with a combo of body weight, barbell, dumbbell and machine excersizes in high/low reps hitting every muscle from every angle twice a week.

Push 10 exercises, 1 hr 0 min

Machine Fly	1x16 reps	rest: 60s
Barbell Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s
Dumbbell Lateral Raise	2x12 reps	rest: 60s
Cable One-Arm Lateral Raise	2x12 reps	rest: 60s
Dip	1x12 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	2x10 reps	rest: 0s

Pull 10 exercises, 1 hr 3 mins

Pull-Up	2x8 reps	rest: 0s
Barbell Deadlift	3x10 reps	rest: 60s
Cable Shoulder Extension	3x12 reps • 60s	rest: 60s
Cable One-Arm Lat Pulldown	3x10 reps • 60s	rest: 60s
Cable Rope Face Pull	3x12 reps	rest: 60s
Dumbbell Incline Curl	3x12 reps	rest: 60s
Cable Rope Hammer Curl	3x12 reps	rest: 60s
Cable Preacher Curl	2x10 reps	rest: 0s
Dumbbell Incline Bench Row	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x16 reps	rest: 60s

Legs 10 exercises, 1 hr 1 min

Jump Squat	1x20 reps	rest: 0s
Smith Machine Bulgarian Split Squat	3x12 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Cable Front Raise	2x10 reps	rest: 60s
Machine Leg Press	3x12 reps	rest: 60s
Bodyweight Calf Raise	3x20 reps	rest: 60s
Crunch	2x10 reps	rest: 60s
Weight Plate Russian Twist	2x10 reps	rest: 60s
Leg Raise	2x10 reps	rest: 60s

Push 10 exercises, 58 mins

Machine Fly	1x16 reps	rest: 60s
Machine Incline Chest Press	3x12 reps	rest: 60s
Dumbbell Decline Bench Press	3x12 reps	rest: 60s
Cable Incline Fly	3x12 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	2x12 reps • 60s	rest: 60s
Dumbbell One-Arm Incline Lateral Raise	2x10 reps	rest: 60s
Dip	1x12 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Dumbbell One-Arm Tricep Extension (Supinated)	3x12 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	2x8 reps	rest: 0s

Pull 10 exercises, 1 hr 4 mins

Pull-Up	2x8 reps	rest: 60s
Barbell Bent-Over Row	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps • 60s	rest: 60s
Cable One-Arm Seated Row	3x12 reps • 60s	rest: 60s
Machine Reverse Fly	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s
Cable Preacher Curl	3x10 reps	rest: 60s
Cable One-Arm Bicep Curl	2x8 reps	rest: 0s
Back Hyperextension	3x16 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s

Leg 10 exercises, 1 hr 1 min

Jump Squat	1x20 reps	rest: 0s
Smith Machine Squat	3x12 reps	rest: 60s
Machine Seated Leg Curl	3x16 reps	rest: 60s
Machine Leg Extension	3x16 reps	rest: 60s
Machine Shoulder Press	3x12 reps	rest: 60s
Dumbbell Alternating Front Raise	2x10 reps	rest: 60s
Smith Machine Reverse Calf Raise	3x12 reps	rest: 60s
Hanging Leg Raise	2x10 reps	rest: 60s
Cable Wood Chop	2x12 reps	rest: 60s
Cable Kneeling Crunch	2x12 reps	rest: 60s