6 dagen push-pull-leg

Shared By : JoeyVerheijen
Frequency : 6 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 0 / 4

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Description

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Monday Pull 1
Exercise Name Muscle Timer Reps Sets Track
Wide Grip Lat Pulldown Wide Grip Lat Pulldown

Back

60 sec 10 3 Progress Chart
Cable V Bar Pulldown Cable V Bar Pulldown

Back

60 sec 8 4 Progress Chart
Barbell Bent-Over Row Barbell Bent-Over Row

Back

60 sec 8 3 Progress Chart
Cable One-Arm Seated Row Cable One-Arm Seated Row

Back

60 sec 8 3 Progress Chart
Barbell Bent-Over Row Barbell Bent-Over Row

Back

60 sec 8 3 Progress Chart
Dumbbell Bicep Curl Dumbbell Bicep Curl

Biceps

60 sec 8 3 Progress Chart
Cable Rope Hammer Curl Cable Rope Hammer Curl

Biceps

60 sec 8 3 Progress Chart
Chin-Up Chin-Up

Back

60 sec 8 3 Progress Chart
Dumbbell Alternating Hammer Curl Dumbbell Alternating Hammer Curl

Biceps

60 sec 8 3 Progress Chart
Barbell Curl Barbell Curl

Biceps

60 sec 8 3 Progress Chart
Machine Reverse Fly Machine Reverse Fly

Shoulders

60 sec 8 3 Progress Chart
Tuesday Push 1
Exercise Name Muscle Timer Reps Sets Track
Dumbbell Incline Bench Press Dumbbell Incline Bench Press

Chest

60 sec 8 3 Progress Chart
Dumbbell Bench Press Dumbbell Bench Press

Chest

60 sec 8 3 Progress Chart
Barbell Decline Bench Press Barbell Decline Bench Press

Chest

60 sec 8 3 Progress Chart
Machine Fly Machine Fly

Chest

60 sec 8 3 Progress Chart
EZ Bar Decline Close Grip Skull Crusher EZ Bar Decline Close Grip Skull Crusher

Triceps

60 sec 8 3 Progress Chart
Dumbbell Tricep Kickback Dumbbell Tricep Kickback

Triceps

60 sec 8 3 Progress Chart
Cable Tricep Pushdown Cable Tricep Pushdown

Triceps

60 sec 8 3 Progress Chart
Cable Tricep Pushdown Cable Tricep Pushdown

Triceps

60 sec 8 3 Progress Chart
Barbell Shoulder Press Barbell Shoulder Press

Shoulders

60 sec 8 3 Progress Chart
Dumbbell Lateral Raise Dumbbell Lateral Raise

Shoulders

60 sec 8 3 Progress Chart
Wednesday Legs 1
Exercise Name Muscle Timer Reps Sets Track
Barbell Deadlift Barbell Deadlift

Back

60 sec 6 3 Progress Chart
Barbell Squat Barbell Squat

Upper Legs

60 sec 8 4 Progress Chart
Barbell Lunge Barbell Lunge

Upper Legs

60 sec 12 4 Progress Chart
Leg Press Leg Press

Upper Legs

60 sec 12 4 Progress Chart
Leg Extension Leg Extension

Upper Legs

60 sec 10 4 Progress Chart
Prone Leg Curl Prone Leg Curl

Upper Legs

60 sec 10 4 Progress Chart
Seated Calf Raise Seated Calf Raise

Lower Legs

60 sec 8 4 Progress Chart
Narrow Stance Leg Press Narrow Stance Leg Press

Upper Legs

60 sec 8 3 Progress Chart
Thursday Push 2
Exercise Name Muscle Timer Reps Sets Track
Barbell Bench Press Barbell Bench Press

Chest

60 sec 8 3 Progress Chart
Barbell Incline Bench Press Barbell Incline Bench Press

Chest

60 sec 8 3 Progress Chart
Machine Decline Chest Press Machine Decline Chest Press

Chest

60 sec 8 3 Progress Chart
Cable Mid Chest Crossover Cable Mid Chest Crossover

Chest

60 sec 8 3 Progress Chart
Machine Dip Machine Dip

Triceps

60 sec 8 3 Progress Chart
Barbell Close Grip Bench Press Barbell Close Grip Bench Press

Triceps

60 sec 8 3 Progress Chart
Cable Rope Overhead Tricep Extension Cable Rope Overhead Tricep Extension

Triceps

60 sec 8 3 Progress Chart
Dumbbell Tricep Kickback Dumbbell Tricep Kickback

Triceps

60 sec 8 3 Progress Chart
Machine Shoulder Press Machine Shoulder Press

Shoulders

60 sec 8 3 Progress Chart
Cable Upright Row Cable Upright Row

Shoulders

60 sec 8 3 Progress Chart
Friday Pull 2
Exercise Name Muscle Timer Reps Sets Track
T Bar Row T Bar Row

Back

60 sec 8 3 Progress Chart
Wide Grip Lat Pulldown Wide Grip Lat Pulldown

Back

60 sec 8 3 Progress Chart
Wide Grip Pulldown Behind the Neck Wide Grip Pulldown Behind the Neck

Back

60 sec 8 3 Progress Chart
Cable Seated Row Cable Seated Row

Back

60 sec 8 3 Progress Chart
Barbell Reverse Grip Bent-Over Row Barbell Reverse Grip Bent-Over Row

Back

60 sec 8 3 Progress Chart
Cable Biceps Curl Cable Biceps Curl

Biceps

60 sec 8 3 Progress Chart
Barbell Preacher Curl Barbell Preacher Curl

Biceps

60 sec 8 3 Progress Chart
Machine Bicep Curl Machine Bicep Curl

Biceps

60 sec 8 3 Progress Chart
Barbell Close Grip Preacher Curl Barbell Close Grip Preacher Curl

Biceps

60 sec 8 3 Progress Chart
Dumbbell Seated Hammer Curl Dumbbell Seated Hammer Curl

Biceps

60 sec 8 3 Progress Chart
Barbell Push Press Behind the Neck Barbell Push Press Behind the Neck

Shoulders

60 sec 8 3 Progress Chart
Saturday Legs 2
Exercise Name Muscle Timer Reps Sets Track
Hack Squat Hack Squat

Upper Legs

60 sec 8 4 Progress Chart
Machine Wide Stance Leg Press Machine Wide Stance Leg Press

Upper Legs

60 sec 8 4 Progress Chart
Dumbbell Lunges Dumbbell Lunges

Upper Legs

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

Upper Legs

60 sec 8 4 Progress Chart
Single-Leg Extension Single-Leg Extension

Upper Legs

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

Upper Legs

60 sec 8 3 Progress Chart