Pull Push Legs/ 3 Day
General
Beginner
Dumbbell
Plan Details
The Pull Push Legs/ 3 Day routine by JakubMierzwa is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Tue
Pull
Est. 46 min
9 exercises
Barbell Deadlift
4 Sets x 8,10,10,10 Reps
Barbell Row
4 Sets x 8,10,10,10 Reps
Dumbbell One-Arm Row
3 Sets x 8,10,10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10,12,12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6,8,8 Reps
Barbell Preacher Curl
3 Sets x 6,8,8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 6,8,8 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Walking
1 Set
Thu
Push
Est. 42 min
9 exercises
Barbell Decline Bench Press
4 Sets x 8,10,10,10 Reps
Dumbbell Bench Press
4 Sets x 8,10,10,10 Reps
Dumbbell Decline Bench Press
4 Sets x 8,10,10,10 Reps
Dumbbell Incline Fly
3 Sets x 8,10,10 Reps
Dip
3 Sets x 6,8,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6,8,8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8,10,10 Reps
Decline Crunch
3 Sets x 15,20,20 Reps
Walking
1 Set
Sat
Legs
Est. 42 min
8 exercises
Barbell Deep Squat
4 Sets x 8,10,10,10 Reps
Barbell Front Squat
3 Sets x 8,10,10 Reps
Dumbbell Lunge
3 Sets x 8,10,10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8,10,10 Reps
Machine Leg Press
3 Sets x 8,10,10 Reps
Machine Seated Calf Raise
3 Sets x 30 Reps
Plank
3 Sets
Walking
1 Set
