Push/Pull/Legz
General
Intermediate
None
Plan Details
The Push/Pull/Legz routine by breezy1149 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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
Routine detail
Any
push
Est. 88 min
8 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
EZ Bar Incline Tricep Extension
4 Sets x 10 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Crunch
2 Sets x 12 Reps
Any
pull
Est. 109 min
9 exercises
Barbell Deadlift
4 Sets x 10 Reps
Band Deltoid Pull Aparts
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 24 Reps
Machine Seated Row
4 Sets x 10 Reps
basien cable curl
4 Sets x 15 Reps
Cable One-Arm Lat Pulldown
3 Sets x 24 Reps
Leverage Machine Shrug
4 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Crunch
2 Sets x 12 Reps
Any
legs
Est. 84 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell deficit stiff leg DL
4 Sets x 10 Reps
Machine Squat
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 10 Reps
Cable Crunch
3 Sets x 15 Reps
Any
push
Est. 101 min
8 exercises
Smith Machine Bench Press
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Crunch
4 Sets x 10 Reps
Any
pull
Est. 109 min
9 exercises
Chin-Up with Knee Raise
4 Sets x 10 Reps
Preacher Curl Machine
5 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 16 Reps
Bayesian 1 arm cable curls
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Leverage Machine Shrug
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Cable Crunch
2 Sets x 12 Reps
Any
legs
Est. 101 min
8 exercises
Dumbbell Lunge
4 Sets x 10 Reps
Machine Shoulder Press
5 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Squat
4 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Cable Crunch
5 Sets x 10 Reps
Any
Rest/cardio/lagging BP
Est. 61 min
5 exercises
Crunch
4 Sets x 10 Reps
Superman
4 Sets
Tricep Push-Up
4 Sets x 10 Reps
Bodyweight Squat
4 Sets x 10 Reps
Single-Leg Calf Raise
4 Sets x 10 Reps
