PUSH/PULL/LEGS
General
Beginner
Machine strength
Plan Details
The PUSH/PULL/LEGS routine by wajdingle3 is a 10 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Shoulders-Bi-Tri 65%
Est. 95 min
18 exercises
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 10 Reps
Dumbbell Deltoid Raise
3 Sets x 10 Reps
Barbell Standing Close Grip Curls
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable Reverse Close Grip Curls
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Mon
Chest 65%
Est. 58 min
11 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Press (Stability Ball)
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 10 Reps
Dumbbell Hammer Grip Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
HydroMassage
1 Set
Tue
Strength Day 80%
Est. 107 min
17 exercises
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Incline Bench Press (Close Grip)
4 Sets x 8 Reps
Machine Assisted Dip
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Row
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Kettlebell One-Arm Swing
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
kettlebell two arm swing
4 Sets x 8 Reps
HydroMassage
4 Sets
Wed
Full Back 65%
Est. 99 min
18 exercises
Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Clean Pull
3 Sets x 10 Reps
Barbell Clean
3 Sets x 10 Reps
Single Arm Barbell Row
3 Sets x 10 Reps
Barbell Clean and Jerk
3 Sets x 10 Reps
HydroMassage
3 Sets
Thu
Hypertrophy Day 50%
Est. 130 min
17 exercises
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Barbell Incline Bench Press (Close Grip)
4 Sets x 12 Reps
Machine Assisted Dip
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Chin-Up with Knee Raise
4 Sets x 12 Reps
Barbell Row
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
kettlebell two arm swing
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Kettlebell One-Arm Swing
4 Sets x 12 Reps
HydroMassage
4 Sets
Fri
Legs 65%
Est. 56 min
11 exercises
Barbell Squat
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
HydroMassage
1 Set
Sat
CrossFit WOD
Est. 0 min
0 exercises
This day is empty
Any
Yoga/Cardio/Pool/BBall/Steam Room
Est. 0 min
0 exercises
This day is empty
Any
Running
Est. 62 min
1 exercise
Running
3 Sets
Any
Shaun T25
Est. 27 min
1 exercise
Aerobics
1 Set
