Liam - 3 day endurance push/pull/leg split - JEFIT

Liam - 3 day endurance push/pull/leg split - JEFIT

Liam - 3 day endurance push/pull/leg split banner

Liam - 3 day endurance push/pull/leg split

General

Beginner

Machine strength

Plan Details

The Liam - 3 day endurance push/pull/leg split routine by 101gaarafan is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Any

Legs

Est. 44 min

7 exercises

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Barbell Lunge Demonstration

Barbell Lunge

4 Sets x 10 Reps

Goblet Squats Demonstration

Goblet Squats

3 Sets x 15 Reps

Dumbbell Seated Calf Raise Demonstration

Dumbbell Seated Calf Raise

3 Sets x 15 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 15 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 8 Reps

Air Bike Demonstration

Air Bike

1 Set x 40 Reps

Any

Macine Back and biceps

Est. 51 min

7 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 15 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 15 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

3 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

5 Sets x 12 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 8 Reps

Air Bike Demonstration

Air Bike

3 Sets x 8 Reps

Any

Chest

Est. 51 min

8 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 15 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 15 Reps

dumbell skull crushers Demonstration

dumbell skull crushers

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 12 Reps

dumbell raise Demonstration

dumbell raise

3 Sets x 12 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 15 Reps

Air Bike Demonstration

Air Bike

1 Set x 40 Reps

Any

Legs hamstrings

Est. 35 min

5 exercises

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

4 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 15 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 8 Reps

Any

Back and biceps

Est. 43 min

8 exercises

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 15 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 8 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

3 Sets x 8 Reps

Air Bike Demonstration

Air Bike

3 Sets x 8 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 8 Reps

Any

Pecs

Est. 49 min

8 exercises

cable decline flyes Demonstration

cable decline flyes

4 Sets x 15 Reps

cable pec flys Demonstration

cable pec flys

4 Sets x 15 Reps

cable incline flyes Demonstration

cable incline flyes

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set x 20 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 8 Reps

Air Bike Demonstration

Air Bike

1 Set x 40 Reps