Push Pull Legs

Exercise 1

Bench Press

Equipment: Barbell, Bench, Full Gym

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3 Sets

15 Reps

45sec Rest

Exercise 2

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

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4 Sets

12 Reps

45sec Rest

Exercise 3

Chest Dips

Equipment: Full Gym, Machine

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3 Sets

12 Reps

45sec Rest

Exercise 4

Smith Machine Shoulder Press

Equipment: Full Gym, Machine

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4 Sets

12 Reps

45sec Rest

Exercise 5

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

45sec Rest

Exercise 6

Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

45sec Rest

Exercise 7

Rope Pushdown

Equipment: Cable, Full Gym

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3 Sets

12 Reps

45sec Rest

Exercise 8

Lat Pulldown

Equipment: Cable, Full Gym

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3 Sets

12 Reps

45sec Rest

Exercise 9

Reverse Lat-Pulldown

Equipment: Cable, Full Gym

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3 Sets

12 Reps

45sec Rest

Exercise 10

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

45sec Rest

Exercise 11

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

45sec Rest

Exercise 12

Seated Rear Lateral Dumbbell Raise

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

45sec Rest

Exercise 13

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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3 Sets

12 Reps

45sec Rest

Exercise 14

Hammer Curl

Equipment: Dumbbells, Full Gym

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3 Sets

12 Reps

45sec Rest

Exercise 15

Squat

Equipment: Barbell, Full Gym

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3 Sets

12 Reps

45sec Rest

Exercise 16

Barbell Lunge

Equipment: Barbell, Full Gym

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3 Sets

12 Reps

45sec Rest

Exercise 17

Deadlift

Equipment: Barbell, Full Gym

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3 Sets

12 Reps

45sec Rest

Exercise 18

Leg Extension

Equipment: Full Gym, Machine

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4 Sets

12 Reps

45sec Rest

Exercise 19

Leg Press

Equipment: Full Gym, Machine

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4 Sets

12 Reps

45sec Rest

Exercise 20

Leg Curl

Equipment: Full Gym, Machine

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4 Sets

12 Reps

45sec Rest

Exercise 21

Leg Press Calf Raise

Equipment: Full Gym, Machine

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3 Sets

12 Reps

45sec Rest

Exercise 22

Lever Seated Calf Raise

Equipment: Full Gym, Machine

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3 Sets

12 Reps

45sec Rest

Exercise 23

Ab Coaster Machine

Equipment: Full Gym, Machine

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4 Sets

25 Reps

45sec Rest

Exercise 24

Standing Cable Crunch

Equipment: Cable, Full Gym

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4 Sets

25 Reps

45sec Rest

Exercise 25

Bench Side Bend

Equipment: Full Gym, Machine

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4 Sets

10 Reps

45sec Rest

Exercise 26

Standing Cable High-To-Low Twist

Equipment: Cable, Full Gym

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4 Sets

25 Reps

45sec Rest

Exercise 27

Elliptical Machine

Equipment: Full Gym, Machine

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5 Sets

2 Reps

45sec Rest

Exercise 28

Twisting Hyperextension

Equipment: Full Gym, Machine

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4 Sets

25 Reps

45sec Rest

Bench Press

Incline Barbell Bench Press

Chest Dips

Smith Machine Shoulder Press

Dumbbell Lateral Raise

Dumbbell Triceps Extension

Rope Pushdown

Lat Pulldown

Reverse Lat-Pulldown

Bent Over Dumbbell Row

Double Arm Dumbbell Curl

Seated Rear Lateral Dumbbell Raise

Barbell Bent Over Row

Hammer Curl

Squat

Barbell Lunge

Deadlift

Leg Extension

Leg Press

Leg Curl

Leg Press Calf Raise

Lever Seated Calf Raise

Ab Coaster Machine

Standing Cable Crunch

Bench Side Bend

Standing Cable High-To-Low Twist

Elliptical Machine

Twisting Hyperextension

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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