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Peter's Push Pull Legs (Strength & Hyper)

peterxschrader

Sep 4th 2018

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Peter's Push Pull Legs (Strength & Hyper)

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5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 1
Day 2
Day 3

Push Strength 11 exercises, 1 hr 8 mins

	Elliptical Training	1x0 reps	rest: 5s
	Machine Bench Press	1x12 reps	rest: 60s
	Machine Bench Press	4x5 reps	rest: 60s
	Machine Shoulder Press	1x12 reps	rest: 60s
	Machine Shoulder Press	4x6 reps	rest: 60s
	Machine Incline Chest Press	3x8 reps	rest: 60s
	Cable Shoulder Extension	3x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
	Machine Fly	3x8 reps	rest: 60s
	Dumbbell Lateral Raise	3x10 reps	rest: 60s
	Barbell Curl	3x15 reps	rest: 60s

Pull Strength 10 exercises, 1 hr 2 mins

	Elliptical Training	1x0 reps	rest: 5s
	Barbell Deadlift	1x12 reps	rest: 60s
	Barbell Deadlift	4x5 reps	rest: 60s
	Machine Seated Row	1x12 reps	rest: 60s
	Machine Seated Row	3x8 reps	rest: 60s
	Pull-Up	4x8 reps	rest: 60s
	Barbell Curl	3x8 reps	rest: 60s
	Preacher Curl Machine	3x10 reps	rest: 60s
	Leverage Machine Shrug	3x10 reps	rest: 60s
	Machine Reverse Fly	3x10 reps	rest: 60s

Legs Strength 9 exercises, 1 hr 3 mins

	Recumbent Bike	1x0 reps	rest: 5s
	Machine Leg Press	1x12 reps	rest: 60s
	Machine Leg Press	4x8 reps	rest: 60s
	Calf Press On Leg Press	4x10 reps	rest: 60s
	Machine Seated Leg Curl	4x10 reps	rest: 60s
	Machine Leg Extension	4x10 reps	rest: 60s
	Leg Raise	3x15 reps	rest: 60s
	Air Bike	3x15 reps	rest: 60s
	Machine Ab Crunch	3x15 reps	rest: 60s

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