jmbauman2
Push / Pull / Legs / Deadlift
AUTOPLAY
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Push / Pull / Legs / Deadlift routine by jmbauman2 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Tue
Wed
Thu
Sun
Push
Est time: 240 min
34 exercises
Indoor Cycling
Cardio
Sets
1
Reps
0
Interval
00:00
Rest Time
00:05
Foam Roll
Cardio
Sets
5
Reps
5
Interval
00:00
Rest Time
00:05
Floor Angels
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Pull Apart
Shoulders
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Prone Angel / Devil
Back
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
YTI
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Leverage Chest Press
Chest
Sets
4
Reps
6
Interval
00:00
Rest Time
01:30
Barbell Bench Press
Chest
Sets
4
Reps
6
Interval
00:00
Rest Time
01:30
Dumbbell Bench Press
Chest
Sets
4
Reps
6
Interval
00:00
Rest Time
01:30
Dumbbell Fly
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Machine Fly
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Push-Up
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Cable Cross-Over
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Seated Shoulder Press
Shoulders
Sets
4
Reps
6
Interval
00:00
Rest Time
01:30
Leverage Shoulder Press
Shoulders
Sets
4
Reps
6
Interval
00:00
Rest Time
01:30
Smith Machine Shoulder Press
Shoulders
Sets
4
Reps
6
Interval
00:00
Rest Time
01:30
Machine Shoulder Press
Shoulders
Sets
4
Reps
6
Interval
00:00
Rest Time
01:30
Barbell Military Press
Shoulders
Sets
4
Reps
6
Interval
00:00
Rest Time
01:30
Dumbbell Lateral Raise
Shoulders
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Cable Front Raise
Shoulders
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Decline Bench Press
Chest
Sets
3
Reps
6
Interval
00:00
Rest Time
01:30
Leverage Incline Chest Press
Chest
Sets
4
Reps
6
Interval
00:00
Rest Time
01:30
Barbell Incline Bench Press
Chest
Sets
4
Reps
6
Interval
00:00
Rest Time
01:30
Dumbbell Incline Bench Press (Hammer Grip)
Chest
Sets
4
Reps
6
Interval
00:00
Rest Time
01:30
Dumbbell Press (Close Grip)
Triceps
Sets
4
Reps
6
Interval
00:00
Rest Time
01:30
Barbell Bench Press (Close Grip)
Triceps
Sets
3
Reps
6
Interval
00:00
Rest Time
01:30
Dumbbell Tricep Extension
Triceps
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Cable Tricep Pushdown (Rope)
Triceps
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Cable One-Arm Tricep Pushdown
Triceps
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Push-Up (Close Hand)
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Leg Raise
Abs
Sets
3
Reps
30
Interval
00:00
Rest Time
00:45
Dumbbell Side Bend
Abs
Sets
3
Reps
30
Interval
00:00
Rest Time
00:45
Crunch
Abs
Sets
3
Reps
30
Interval
00:00
Rest Time
00:45
Yoga
Cardio
Sets
1
Reps
0
Interval
00:00
Rest Time
00:10
