Push Pull Legs
General
Beginner
Machine strength
Plan Details
The Push Pull Legs routine by zeff is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Push
Est. 33 min
8 exercises
Barbell Bench Press
5 Sets x 3 Reps
Barbell Military Press
5 Sets x 3 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Machine Fly
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Plank
3 Sets
Tue
Shoulders and Stretch
Est. 0 min
0 exercises
This day is empty
Wed
Pull
Est. 32 min
7 exercises
Barbell Deadlift
5 Sets x 3 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Reverse Fly
5 Sets x 10 Reps
Back Hyperextension
5 Sets x 10 Reps
Thu
Run
Est. 0 min
0 exercises
This day is empty
Fri
Legs
Est. 42 min
9 exercises
Barbell Front Squat
5 Sets x 3 Reps
Barbell Good Morning
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
5 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Lunge
5 Sets x 10 Reps
Leg Raise
5 Sets x 10 Reps
