Push Pull Leg 70% 1 RM
General
Beginner
Machine strength
Plan Details
The Push Pull Leg 70% 1 RM routine by phannhathoang is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Push pull leg
Routine detail
Day 1
PUSH 1 - NG?C, TAY SAU, B?NG
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 15 Reps
Cross Body Crunch
6 Sets x 33 Reps
Hanging Leg Raise
3 Sets x 25 Reps
Day 2
PULL 1 - L?NG R?NG
Est. 0 min
8 exercises
Wide grip lat pull down
3 Sets x 15 Reps
Wide seated cable row
3 Sets x 12 Reps
Hammer Low Row Machine
3 Sets x 12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Cable Rear Delt Row
3 Sets x 12 Reps
V-Bar lat pulldown
3 Sets x 12 Reps
Barbell Curl
3 Sets x 21 Reps
Cable biceps extension
3 Sets x 12 Reps
Day 3
LEG
Est. 0 min
8 exercises
Side Plank
2 Sets x 60 Reps
Resistance Band Upper Body Dead Bug
2 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Day 4
PUSH 2
Est. 0 min
9 exercises
Machine Shoulder Press
3 Sets x 12 Reps
Dumbell fly (Fly vai gi?a)
3 Sets x 15 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbell fly (Fly vai tr??c)
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Cross Body Crunch
6 Sets x 33 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Day 5
PULL 2 - L?NG DÀY, TAY TR??C
Est. 0 min
7 exercises
Barbell Row
3 Sets x 12 Reps
Barbell Rack Pull
3 Sets x 12 Reps
Hammer Low Row Machine
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Cable Standing Row
3 Sets x 20 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
