The Rotating Push/Pull/Legs Split
ForatAlawsi avatar ForatAlawsi
Jan 22nd 2018
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The Rotating Push/Pull/Legs Split

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4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Legs  8 exercises, 54 mins
Barbell Squat exercise demonstration
Barbell Squat

3x8 reps

rest: 60s audio icon
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Barbell Front Squat exercise demonstration
Barbell Front Squat

3x8 reps

rest: 60s audio icon
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Barbell Single-Leg Squat exercise demonstration
Barbell Single-Leg Squat

3x8 reps

rest: 60s audio icon
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Dumbbell Lunge exercise demonstration
Dumbbell Lunge

3x8 reps

rest: 60s audio icon
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Barbell Hip Thrust exercise demonstration
Barbell Hip Thrust

3x8 reps

rest: 60s audio icon
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Machine Leg Extension exercise demonstration
Machine Leg Extension

3x8 reps

rest: 60s audio icon
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Machine Leg Curl (Prone) exercise demonstration
Machine Leg Curl (Prone)

3x8 reps

rest: 60s audio icon
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Machine Seated Calf Raise exercise demonstration
Machine Seated Calf Raise

3x8 reps

rest: 60s audio icon
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Back and biceps  9 exercises, 58 mins
Weighted Pull-Up exercise demonstration
Weighted Pull-Up

3x8 reps

rest: 60s audio icon
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Barbell Deadlift exercise demonstration
Barbell Deadlift

3x8 reps

rest: 60s audio icon
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T Bar Row exercise demonstration
T Bar Row

3x8 reps

rest: 60s audio icon
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Cable Seated Row exercise demonstration
Cable Seated Row

3x8 reps

rest: 60s audio icon
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Cable Shoulder Extension exercise demonstration
Cable Shoulder Extension

3x8 reps

rest: 60s audio icon
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Barbell Shrug exercise demonstration
Barbell Shrug

3x8 reps

rest: 60s audio icon
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EZ Bar Curl exercise demonstration
EZ Bar Curl

3x8 reps

rest: 60s audio icon
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EZ Bar Close Grip Curl exercise demonstration
EZ Bar Close Grip Curl

3x8 reps

rest: 60s audio icon
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Dumbbell Hammer Curl exercise demonstration
Dumbbell Hammer Curl

3x8 reps

rest: 60s audio icon
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