May 2nd 2024

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Push/Pull/Legs

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7 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

just ur standard push pull legs routine....1 off day mid week, 3 days on 1 day off, increasing reps, sets and weight gradually has you enter 3 months

legs 10 exercises, 3 hrs 51 mins

Arm Circles	3x10 reps	rest: 120s
Barbell Squat	4x10 reps	rest: 120s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 120s
Machine Squat	4x10 reps	rest: 120s
Machine Seated Calf Raise	4x12 reps	rest: 120s
Cable Kneeling Crunch	3x12 reps	rest: 120s
Machine Seated Leg Curl	4x12 reps	rest: 120s
Machine Leg Extension	4x10 reps	rest: 120s
Cable Wood Chop	4x10 reps	rest: 120s
Walking	1x0 reps	rest: 120s

legs 10 exercises, 1 hr 54 mins

pull 9 exercises, 1 hr 52 mins

Arm Circles	3x10 reps	rest: 120s
Barbell Deadlift	4x10 reps	rest: 120s
	4x12 reps	rest: 120s
Dumbbell Alternating Bicep Curl	4x24 reps	rest: 100s
Machine Seated Row	4x10 reps	rest: 120s
	4x15 reps	rest: 90s
Cable One-Arm Lat Pulldown	3x24 reps	rest: 120s
Leverage Machine Shrug	4x10 reps	rest: 120s
Cable Rope Face Pull	3x12 reps	rest: 120s

pull 9 exercises, 1 hr 49 mins

push 9 exercises, 3 hrs 33 mins

Arm Circles	3x10 reps	rest: 120s
Dumbbell Bench Press	4x10 reps	rest: 120s
EZ Bar Incline Tricep Extension	4x10 reps	rest: 120s
Smith Machine Incline Bench Press	4x10 reps	rest: 120s
Dumbbell Lateral Raise	4x10 reps	rest: 90s
Smith Machine Bench Press (Close Grip)	3x10 reps	rest: 120s
Machine Tricep Extension	4x10 reps	rest: 120s
Cable Cross-Over	4x10 reps	rest: 75s
Walking	1x0 reps	rest: 120s

push 9 exercises, 3 hrs 38 mins

Arm Circles	3x10 reps	rest: 120s
Smith Machine Bench Press	4x10 reps	rest: 120s
Machine Dip	4x10 reps	rest: 120s
Leverage Incline Chest Press	4x10 reps	rest: 120s
Cable Cross-Over	4x10 reps	rest: 120s
Machine Deltoid Raise	4x10 reps	rest: 120s
Cable Tricep Pushdown (V-Bar)	4x10 reps	rest: 120s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 120s
Walking	1x0 reps	rest: 120s