ahmadqadi3
Push pull legs and upper
General
Intermediate
Machine strength
Plan Details
The Push pull legs and upper routine by ahmadqadi3 is a 4 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Plan Description
Push pull legs and upper 4 days routian where foucs on the back and front to max what u need to achi...
Mon
Tue
Wed
Thu
Push Day
Est time: 134 min
15 exercises
Barbell Incline Bench Press
Chest
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
Machine Fly
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Machine Reverse Lat Pulldown (Close Grip)
Back
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell One-Arm Row
Back
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
Barbell Shoulder Press
Shoulders
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
Cable Lateral Raise
Shoulders
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Seated Bicep Curl
Biceps
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Tricep Extension (Supine)
Triceps
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Front Raise
Shoulders
Sets
3
Reps
12
Interval
01:00
Rest Time
01:00
Dumbbell Incline Bench Press
Chest
Sets
3
Reps
12
Interval
01:00
Rest Time
01:00
Cable Mid Chest Crossover
Chest
Sets
3
Reps
12
Interval
01:00
Rest Time
01:00
Machine Bench Press
Chest
Sets
3
Reps
12
Interval
01:00
Rest Time
01:00
Cable High Pulley Tricep Extension
Triceps
Sets
3
Reps
12
Interval
01:00
Rest Time
01:00
Cable Tricep Pushdown (Rope)
Triceps
Sets
3
Reps
12
Interval
01:00
Rest Time
01:00
Treadmill Running
Cardio
Sets
1
Reps
0
Interval
20:00
Rest Time
01:00
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