lukedoma

Jul 12th 2023

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Push Pull Legs

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7 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Push pull legs

Pull 1 9 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	3x15 reps	rest: 60s
Cable Grip Lat Pulldown (Narrow Grip)	3x15 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x15 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Machine Reverse Fly	2x15 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	2x20 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Band Reverse Fly	2x15 reps	rest: 60s

Push 1 9 exercises, 0 min

Barbell Bench Press	4x6 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Shoulder Press	4x12 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable One-Arm Lateral Raise	4x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x15 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x15 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s

Pull 2 12 exercises, 0 min

Push 2 7 exercises, 0 min

Barbell Shoulder Press	4x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Cable Upright Row (Supine)	3x15 reps	rest: 60s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
Cable One-Arm Tricep Extension	4x15 reps	rest: 60s
Exercise Dome Push-Up	3x8 reps	rest: 60s

ANY DAY Abs 3 exercises, 0 min

Legs 1 8 exercises, 0 min

Treadmill Running	3x8 reps	rest: 60s
Barbell Squat	3x6 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 90s
Machine Leg Press	3x8 reps	rest: 60s
Machine Single-Leg Extension	3x10 reps	rest: 60s
Machine Single-Leg Curl	3x8 reps	rest: 60s
Dumbbell Walking Lunge	3x20 reps	rest: 60s
Machine Seated Calf Raise	3x20 reps	rest: 60s