Push Pull Legs

Workout Name : Push Pull Legs

Shared By : droopy2

Information

Frequency : 3 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 0 / 279

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Description

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Day 1 Pull
Muscle Exercise Name Timer Reps Sets Track

Back

Cable One Arm Lat Pulldown Cable One Arm Lat Pulldown 60 sec 15 2 Progress Chart

Back

Machine Assisted Pull Up Machine Assisted Pull Up 60 sec 6 3 Progress Chart

Back

Barbell Bent One Arm Row Barbell Bent One Arm Row 60 sec 10 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12 1 Progress Chart

Back

Close Grip Front Lat Pulldown Close Grip Front Lat Pulldown 60 sec 12 1 Progress Chart

Back

Close Grip Reverse Lat Pull Down Close Grip Reverse Lat Pull Down 60 sec 12 1 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 60 sec 15 2 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 60 sec 15 2 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 60 sec 15 2 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 60 sec 6 3 Progress Chart

Biceps

Dumbbell Alternate Incline Curl Dumbbell Alternate Incline Curl 60 sec 15 2 Progress Chart

Back

Barbell Rack Pulls Barbell Rack Pulls 60 sec 6 3 Progress Chart
Day 2 Push
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 4 4 Progress Chart

Chest

Cable Incline Fly Cable Incline Fly 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Standing Press Dumbbell Standing Press 60 sec 10 4 Progress Chart

Shoulders

Cable One Arm Lateral Raise Cable One Arm Lateral Raise 60 sec 8 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 60 sec 12 4 Progress Chart

Triceps

Cable Standing One Arm Low Pulley Triceps Extension Cable Standing One Arm Low Pulley Triceps Extension 60 sec 10 3 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 60 sec 20 3 Progress Chart
Day 3 Legs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 10 min - - Progress Chart

Upper Legs

Barbell Deep Squat Barbell Deep Squat 60 sec 4 3 Progress Chart

Back

Barbell Romanian Deadlift Barbell Romanian Deadlift 60 sec 8 3 Progress Chart

Upper Legs

Bodyweight Walking Lunge Bodyweight Walking Lunge 60 sec 20 3 Progress Chart

Upper Legs

Dumbbell Walking Lunges Dumbbell Walking Lunges 60 sec 20 3 Progress Chart

Upper Legs

Leg Extension with One Leg Leg Extension with One Leg 60 sec 10 3 Progress Chart

Upper Legs

Single Leg Curl Single Leg Curl 60 sec 8 3 Progress Chart

Lower Legs

One Leg Calf Press on Leg Press One Leg Calf Press on Leg Press 60 sec 10 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 20 3 Progress Chart