Intermediate Push/Pull/Legs (Gym Equipment)
Push
Warm Up
1 set
Bench Press (Barbell)
6 sets
·
6 - 10 reps
Incline Bench Press (Dumbbell)
4 sets
·
10 - 12 reps
Seated Shoulder Press (Machine)
4 sets
·
10 - 12 reps
Cable Fly Crossovers
4 sets
·
12 - 15 reps
Lateral Raise (Dumbbell)
3 sets
·
12 - 15 reps
-(female)_Upper-Arms_thumbnail_@3x.jpg)
Triceps Rope Pushdown
3 sets
·
15 - 20 reps
Pull
Warm Up
1 set
Pull Up (Weighted)
6 sets
·
6 reps
Inverted Row
4 sets
·
12 reps
Seated Cable Row - Bar Grip
4 sets
·
10 reps
Shrug (Dumbbell)
4 sets
·
10 - 12 reps
Bicep Curl (Barbell)
4 sets
·
12 - 15 reps
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Face Pull
3 sets
·
15 - 20 reps
Legs
Warm Up
1 set
Squat (Barbell)
6 sets
·
6 - 10 reps
Leg Press (Machine)
4 sets
·
10 - 12 reps
-(female)_Thighs_thumbnail_@3x.jpg)
Glute Ham Raise
4 sets
Lying Leg Curl (Machine)
4 sets
·
12 - 15 reps
Leg Extension (Machine)
3 sets
·
12 - 15 reps
Single Leg Standing Calf Raise
4 sets
·
12 reps
UPPER
Bench Press (Barbell)
4 sets
·
6 reps
Bent Over Row (Barbell)
4 sets
·
12 reps
Shoulder Press (Dumbbell)
4 sets
·
12 reps
Lat Pulldown (Cable)
4 sets
·
12 reps
Low Cable Fly Crossovers
4 sets
·
12 reps
Hammer Curl (Cable)
4 sets