Big 4 Day Push Pull Legs Workout
General
Beginner
None
Plan Details
The Big 4 Day Push Pull Legs Workout routine by sballan is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Starting Plan for Beginner Push Pull Legs 4 Day schedule.
Routine detail
Mon
Push Chest Shoulders Triceps Strength Focus
Est. 0 min
10 exercises
Arm Circles
3 Sets x 8 Reps
Machine Assisted Dip
5 Sets x 8 Reps
Machine Incline Chest Press
5 Sets x 8 Reps
Machine Shoulder Press
5 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Machine Tricep Extension
4 Sets x 8 Reps
Crunch
4 Sets x 50 Reps
Stationary Bike
1 Set
Walking
1 Set
Arm Circles
3 Sets x 200 Reps
Tue
Pull Back Biceps Strength Focus
Est. 0 min
11 exercises
Arm Circles
1 Set x 20 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Cable Rope Face Pull
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
8 Sets x 8 Reps
Machine Seated Row
5 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Machine Back Extension
5 Sets x 8 Reps
Machine Ab Crunch
5 Sets x 25 Reps
Stationary Bike
1 Set
Walking
1 Set
Wed
Legs Strength Focus
Est. 0 min
9 exercises
Stationary Bike
1 Set
Bodyweight Squat
5 Sets x 25 Reps
Machine Leg Press (Wide Stance)
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Machine Calf Raise
5 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 25 Reps
Stationary Bike
3 Sets
Walking
1 Set
Thu
Cardio Option
Est. 0 min
4 exercises
Stationary Bike
3 Sets
Crunch
8 Sets x 25 Reps
Hand Bike
1 Set
Walking
1 Set
Fri
Chest Shoulders Tricep Legs light Weight High Rep
Est. 0 min
10 exercises
Arm Circles
1 Set x 20 Reps
Dumbbell Upright Row
5 Sets x 15 Reps
Machine Fly
5 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
Machine Leg Extension
5 Sets x 15 Reps
Machine Seated Leg Curl
5 Sets x 15 Reps
Cable Bicep Curl
4 Sets x 15 Reps
Crunch
5 Sets x 25 Reps
Stationary Bike
1 Set
Walking
4 Sets
Any
Day Dog Walk
Est. 0 min
1 exercise
Walking
1 Set
