My push pull legs habit
General
Intermediate
None
Plan Details
The My push pull legs habit routine by Makkehedin is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
You will definitely feel the burn in your muscles after this workout. Dont need to do 6 per week. just keep it rolling. Remember to have a good diet to be able to work this routine thru and stay hydrated when you hit the gym, becuse it will take some time to get this thru. And it will pay off.
Routine detail
Day 1
Chest, Shoulders, Triceps
Est. 93 min
9 exercises
Walking
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 2
Back and Biceps
Est. 77 min
7 exercises
Walking
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Day 3
Legs, Abs, Forerms
Est. 104 min
12 exercises
Walking
1 Set
Bodyweight Squat
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Cable Standing Reverse Curl
3 Sets x 8 Reps
Bench Weighted Decline Crunch
2 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Day 4
Chest, Shoulders, Triceps
Est. 101 min
11 exercises
Walking
1 Set
Bench Push-Up
2 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable One-Arm Tricep Extension
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Day 5
Back and Biceps
Est. 101 min
11 exercises
Walking
1 Set
Cable Seated Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Decline Bench Rotational Sit-Up
2 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 6
Legs, Abs, Forearms
Est. 89 min
9 exercises
Walking
1 Set
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
