Push pull legs upper
Cutting
Advanced
Machine strength
Plan Details
The Push pull legs upper routine by Ayman.Oraby is a 4 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Day 1
Push
Est. 87 min
7 exercises
Barbell Bench Press
6 Sets x 10 Reps
Dumbbell Incline Bench Press
6 Sets x 10 Reps
Cable Cross-Over
5 Sets x 30 Reps
Barbell Military Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Day 2
Pull
Est. 72 min
7 exercises
Barbell Deadlift
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Machine Reverse Fly
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Day 3
Legs
Est. 101 min
9 exercises
Machine Seated Calf Raise
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Press
6 Sets x 12 Reps
Smith Machine Bulgarian Split Squat
5 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
6 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 20 Reps
Bodyweight Lunge
4 Sets x 15 Reps
Day 4
Upper
Est. 105 min
13 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 20 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Smith Machine Rear Shoulder Press
3 Sets x 10 Reps
Weight Plate Shrug
3 Sets x 12 Reps
Cable Dual Overhead Curl
5 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
