Hardcore Push/Pull/Legs

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RATING: 43 (FROM 7 JEFIT MEMBERS)

5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

For committed lifters only. This is a hardcore workout that can have you in the gym every single day if you want to.

Push day. Chest, Shoulders, and Triceps 11 exercises, 1 hr 46 mins

Dumbbell Incline Bench Press (Hammer Grip)	4x12 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	4x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Dumbbell Bench Press	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s
Barbell Decline Bench Press	4x12 reps	rest: 60s
Dumbbell Alternating Front Raise	4x12 reps	rest: 60s
Cable Tricep Kickback	4x12 reps	rest: 60s
Cable Cross-Over	4x12 reps	rest: 60s
Machine Dip	4x12 reps	rest: 60s

Pull day: Back, Lats, Biceps, Forearms 14 exercises, 2 hrs 11 mins

Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 60s
Dumbbell One-Arm Row	4x12 reps	rest: 60s
Dumbbell Incline Curl	4x12 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	4x12 reps	rest: 60s
Dumbbell Bent-Over Raise	4x12 reps	rest: 60s
Cable Seated Row	4x12 reps	rest: 60s
Cable Bicep Curl	4x12 reps	rest: 60s
Cable Wrist Curl	4x12 reps	rest: 60s
Machine Deltoid Raise	4x12 reps	rest: 60s
Machine Lat Pulldown	4x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x12 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x12 reps	rest: 60s
T Bar Row	4x12 reps	rest: 60s
Cable V Bar Pulldown	4x12 reps	rest: 60s

Legs Day 8 exercises, 1 hr 15 mins