push pull legs * 2
General
Beginner
None
Plan Details
The push pull legs * 2 routine by Astrion is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
classic push pull legs, hits all parts of all the muscle, specialized for muscle growth, if you don't recognize some exercises that are custom, search them up on YouTube
Routine detail
Mon
Push
Est. 50 min
9 exercises
Barbell Bench Press
2 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Low to High Cable Flys
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Rear Delt Row
2 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 8 Reps
Barbell Bench Press (Close Grip)
2 Sets x 8 Reps
Tue
Pull
Est. 48 min
9 exercises
Machine Assisted Pull-Up
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Rope Face Pull
2 Sets x 8 Reps
Barbell Shrug
2 Sets x 8 Reps
Barbell Deadlift
2 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Cable Rope Hammer Curl
2 Sets x 8 Reps
Wed
Legs
Est. 43 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
1 Set x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 8 Reps
Weight Plate Russian Twist
2 Sets x 8 Reps
Thu
rest
Est. 0 min
0 exercises
This day is empty
Fri
Push
Est. 51 min
9 exercises
Barbell Bench Press
2 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Standing Cable Flye
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
2 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 8 Reps
Barbell Bench Press (Close Grip)
2 Sets x 8 Reps
Sat
Pull
Est. 48 min
9 exercises
Machine Assisted Pull-Up
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Rope Face Pull
2 Sets x 8 Reps
Barbell Shrug
2 Sets x 8 Reps
Barbell Deadlift
2 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Cable Rope Hammer Curl
2 Sets x 8 Reps
Sun
Legs
Est. 44 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
1 Set x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 8 Reps
Weight Plate Russian Twist
2 Sets x 8 Reps
