Push Pull Leg 1

Exercise 1

Smith Machine Bench Press

Equipment: Full Gym, Machine

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4 Sets

13 Reps

2 minutes Rest

Exercise 2

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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4 Sets

13 Reps

2 minutes Rest

Exercise 3

Pec Deck Fly

Equipment: Full Gym, Machine

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4 Sets

13 Reps

2 minutes Rest

Exercise 4

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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4 Sets

13 Reps

2 minutes Rest

Exercise 5

Barbell Military Press (Overhead press)

Equipment: Barbell, Full Gym

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4 Sets

13 Reps

2 minutes Rest

Exercise 6

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

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4 Sets

13 Reps

2 minutes Rest

Exercise 7

Dumbbell Shrug

Equipment: Dumbbells, Full Gym

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4 Sets

13 Reps

2 minutes Rest

Exercise 8

Push-down

Equipment: Cable, Full Gym

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4 Sets

13 Reps

2 minutes Rest

Exercise 9

Cable Rope Overhead Triceps Extension

Equipment: Cable, Full Gym

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4 Sets

13 Reps

2 minutes Rest

Exercise 10

Lying Barbell Triceps Extension

Equipment: Barbell, Bench, Full Gym

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4 Sets

13 Reps

2 minutes Rest

Exercise 11

Lat Pulldown

Equipment: Cable, Full Gym

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4 Sets

13 Reps

2 minutes Rest

Exercise 12

Seated Cable Row

Equipment: Cable, Full Gym

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4 Sets

13 Reps

2 minutes Rest

Exercise 13

Lever T-Bar Row

Equipment: Full Gym, Machine

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4 Sets

13 Reps

2 minutes Rest

Exercise 14

Hammer Curl

Equipment: Dumbbells, Full Gym

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4 Sets

13 Reps

2 minutes Rest

Exercise 15

Cable Curl

Equipment: Cable, Full Gym

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4 Sets

13 Reps

2 minutes Rest

Exercise 16

Lever Preacher Curl

Equipment: Full Gym, Machine

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4 Sets

13 Reps

2 minutes Rest

Exercise 17

Squat

Equipment: Barbell, Full Gym

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4 Sets

13 Reps

2 minutes Rest

Exercise 18

Leg Press

Equipment: Full Gym, Machine

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4 Sets

13 Reps

2 minutes Rest

Exercise 19

Leg Extension

Equipment: Full Gym, Machine

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4 Sets

13 Reps

2 minutes Rest

Exercise 20

Leg Curl

Equipment: Full Gym, Machine

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4 Sets

13 Reps

2 minutes Rest

Exercise 21

Lever Seated Calf Raise

Equipment: Full Gym, Machine

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4 Sets

13 Reps

2 minutes Rest

Smith Machine Bench Press

Dumbbell Fly

Pec Deck Fly

Dumbbell Shoulder Press

Barbell Military Press (Overhead press)

Cable Lateral Raise

Dumbbell Shrug

Push-down

Cable Rope Overhead Triceps Extension

Lying Barbell Triceps Extension

Lat Pulldown

Seated Cable Row

Lever T-Bar Row

Hammer Curl

Cable Curl

Lever Preacher Curl

Squat

Leg Press

Leg Extension

Leg Curl

Lever Seated Calf Raise

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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