3 DAY PUSH/PULL/LEGS (Player)
Bulking
Beginner
None
Plan Details
The 3 DAY PUSH/PULL/LEGS (Player) routine by Russell Player is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
First attempt at a beginner workout for the Player's. Wide range of ages, 50M, 20M and 13F. Will update as necessary. Couldn't work out how to add equipment... sorry Mainly Machine based, some barbell and dumbell exercises.
Routine detail
Tue
Day 1 - Push
Est. 60 min
6 exercises
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Thu
Day 2 - Pull
Est. 60 min
6 exercises
Machine Lat Pulldown
5 Sets x 5 Reps
Barbell Row
3 Sets x 5 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Sat
Day 3 - Legs
Est. 60 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
