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Mar 26th 2019

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Push-Pull-Legs with abs & more legs

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4 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Variation of Push - Pull - Legs with a slight change in order. Calves replace Triceps on Push Day and Triceps is added along with Biceps on Pull day, more abs exercise on Leg day

Monday
Tuesday
Wednesday
Thursday
Friday

Chest-Shoulder-Calves-Lower Abs 13 exercises, 1 hr 46 mins

Smith Machine Incline Bench Press	5x8 reps	rest: 60s
Smith Machine Bench Press (Wide Grip)	5x8 reps	rest: 60s
Smith Machine Decline Bench Press	5x8 reps	rest: 60s
Dumbbell Pullover	5x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 75s
Barbell Front Raise	3x8 reps	rest: 75s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Seated Calf Raise	5x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s
Smith Machine Single-Leg Calf Raise	5x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s

Back-Biceps-Triceps-Upper Abs 12 exercises, 1 hr 16 mins

Barbell Deadlift	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Barbell Concentration Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s

Legs and Abs 8 exercises, 50 mins

Barbell Deep Squat	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Oblique Crunch	3x8 reps	rest: 60s

Chest-Shoulder-Triceps-Lower Abs 9 exercises, 58 mins

Machine Fly	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Smith Machine Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s

Back-Biceps-Calves-Upper Abs 12 exercises, 1 hr 16 mins

Barbell Deadlift	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Machine Back Extension	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Cable Preacher Curl	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Parallel Bar Hip Raise	3x8 reps	rest: 60s
Bench Crunch	3x8 reps	rest: 60s