Push / Pull / Legs / Deadlift
Shared By : JoshTeegre VIP
Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 0 / 362

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Description

Tuesday Push
Muscle Exercise Name Timer Reps Sets Track

Cardio

Indoor Cycling Indoor Cycling 5 min - - Progress Chart

Cardio

Foam Roll 5 sec - - Progress Chart

Shoulders

Floor Angels 30 sec 10 3 Progress Chart

Shoulders

Pull Apart 60 sec 12 3 Progress Chart

Back

Prone Angel / Devil 60 sec 15 3 Progress Chart

Shoulders

YTI 60 sec 8 3 Progress Chart

Chest

Leverage Chest Press Leverage Chest Press 90 sec 6 4 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 90 sec 6 4 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 90 sec 6 4 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 12 3 Progress Chart

Chest

Butterfly Butterfly 60 sec 12 3 Progress Chart

Chest

Push Up Push Up 60 sec 12 3 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 90 sec 6 4 Progress Chart

Shoulders

Leverage Shoulder Press Leverage Shoulder Press 90 sec 6 4 Progress Chart

Shoulders

Smith Machine Shoulder Press Smith Machine Shoulder Press 90 sec 6 4 Progress Chart

Shoulders

Machine Shoulder Press Machine Shoulder Press 90 sec 6 4 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 90 sec 6 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 12 3 Progress Chart

Shoulders

Cable Front Raise Cable Front Raise 60 sec 12 3 Progress Chart

Chest

Dumbbell Decline Bench Press Dumbbell Decline Bench Press 90 sec 6 3 Progress Chart

Chest

Leverage Incline Chest Press Leverage Incline Chest Press 90 sec 6 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 90 sec 6 4 Progress Chart

Chest

Dumbbell Hammer Grip Incline Bench Press Dumbbell Hammer Grip Incline Bench Press 90 sec 6 4 Progress Chart

Triceps

Dumbbell Close Grip Press Dumbbell Close Grip Press 90 sec 6 4 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 90 sec 6 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 12 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 12 3 Progress Chart

Triceps

Cable One Arm Tricep Pushdown Cable One Arm Tricep Pushdown 60 sec 12 3 Progress Chart

Chest

Close Hand Pushup Close Hand Pushup 60 sec 12 3 Progress Chart

Abs

Leg Raise Leg Raise 45 sec 30 3 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 45 sec 30 3 Progress Chart

Abs

Crunches Crunches 45 sec 30 3 Progress Chart

Cardio

Yoga Yoga 10 min - - Progress Chart
Wednesday Legs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Indoor Cycling Indoor Cycling 5 min - - Progress Chart

Cardio

Foam Roll 10 sec - - Progress Chart

Upper Legs

Adductor Barbell Smash 60 sec - 1 Progress Chart

Lower Legs

Foot Flex 60 sec 10 3 Progress Chart

Lower Legs

Foot Supination 60 sec 10 3 Progress Chart

Upper Legs

Banded TKE 60 sec 15 3 Progress Chart

Upper Legs

Diagonal Slide 60 sec 10 6 Progress Chart

Glutes

Side Leg Lift 60 sec 10 3 Progress Chart

Glutes

Hip Thrust Machine 90 sec 6 4 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 90 sec 6 4 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 90 sec 6 4 Progress Chart

Upper Legs

Leg Press Leg Press 90 sec 6 4 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 15 3 Progress Chart

Upper Legs

Leg Press Machine Leg Press Machine 90 sec 6 4 Progress Chart

Lower Legs

Calf Press on Leg Press Machine Calf Press on Leg Press Machine 60 sec 15 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 90 sec 12 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 90 sec 12 3 Progress Chart

Upper Legs

Dumbbell Step Ups Dumbbell Step Ups 60 sec 12 3 Progress Chart

Upper Legs

Kettlebell Goblet Squat Kettlebell Goblet Squat 60 sec 12 3 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 60 sec 12 3 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 60 sec 12 3 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 45 sec 30 3 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 45 sec 15 3 Progress Chart

Abs

Crunches Crunches 45 sec 30 3 Progress Chart

Upper Legs

90 Degree Hip Internal Rotation 90 sec 5 5 Progress Chart

Cardio

Yoga Yoga 10 min - - Progress Chart

Upper Legs

Barbell Romanian Deadlift From Deficit Barbell Romanian Deadlift From Deficit 90 sec 12 3 Progress Chart
Thursday Pull
Muscle Exercise Name Timer Reps Sets Track

Cardio

Indoor Cycling Indoor Cycling 5 min - - Progress Chart

Cardio

Foam Roll 10 sec - - Progress Chart

Cardio

Yoga Yoga 5 min - - Progress Chart

Shoulders

Floor Angels 60 sec 10 3 Progress Chart

Shoulders

Pull Apart 60 sec 10 3 Progress Chart

Back

Prone Angel / Devil 60 sec 10 3 Progress Chart

Shoulders

YTI 60 sec 8 3 Progress Chart

Back

Seated Machine Row Seated Machine Row 90 sec 6 4 Progress Chart

Back

Leverage Machine Iso Row Leverage Machine Iso Row 90 sec 6 4 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 90 sec 6 4 Progress Chart

Back

Barbell Reverse Grip Bent Over Row Barbell Reverse Grip Bent Over Row 90 sec 6 4 Progress Chart

Back

Cable Rope Seated Row Cable Rope Seated Row 90 sec 6 4 Progress Chart

Back

Iso-Lateral Low Row 90 sec 6 4 Progress Chart

Back

Dumbbell Bent Over Row Dumbbell Bent Over Row 90 sec 6 4 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 90 sec 6 3 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 60 sec 12 3 Progress Chart

Shoulders

Face Pull 60 sec 12 3 Progress Chart

Shoulders

Cable Rope Rear Delt Row Cable Rope Rear Delt Row 60 sec 12 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 90 sec 6 4 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 12 3 Progress Chart

Back

Leverage Machine High Row Leverage Machine High Row 90 sec 6 4 Progress Chart

Back

Pull Ups Pull Ups 90 sec 6 4 Progress Chart

Back

Cable V Bar Pull Down Cable V Bar Pull Down 90 sec 12 4 Progress Chart

Back

Iso Lateral Lat Pull Down 90 sec 6 4 Progress Chart

Back

Iso Lateral Wide Pulldown Iso Lateral Wide Pulldown 90 sec 6 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 90 sec 6 4 Progress Chart

Back

Cable One Arm Lat Pulldown Cable One Arm Lat Pulldown 90 sec 6 4 Progress Chart

Back

One Arm Iso Lateral Wide Pulldown One Arm Iso Lateral Wide Pulldown 90 sec 6 4 Progress Chart

Biceps

Dumbbell Zottman Curl Dumbbell Zottman Curl 60 sec 12 3 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 60 sec 12 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 60 sec 12 3 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 12 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 12 3 Progress Chart

Forearms

Dumbbell Standing Alternate Reverse Curl Dumbbell Standing Alternate Reverse Curl 60 sec 12 3 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 45 sec 30 3 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 45 sec 15 3 Progress Chart

Abs

Crunches Crunches 45 sec 30 3 Progress Chart

Cardio

Yoga Yoga 10 min - - Progress Chart
Sunday Deadlift
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 120 sec 3 4 Progress Chart