Push/Pull/Legs/Lagging
General
Intermediate
Dumbbell
Plan Details
The Push/Pull/Legs/Lagging routine by shaneledford is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Push
Est. 52 min
6 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8 Reps
Day 3
Pull
Est. 54 min
6 exercises
Pull-Up
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Rotational Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Day 5
Legs
Est. 37 min
4 exercises
Dumbbell Calf Raise
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Plie Squat
4 Sets x 10 Reps
Day 6
Lagging
Est. 64 min
7 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
