Workout Routine

Free

My Push Pull Legs Routine

by abs0404

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Starting TM is 90% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Pull

Assisted pull ups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Assisted pull ups

3×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

lat pulldown

3×10

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

face pull

3×10

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
55% 1RM
14 lbs
10
100 sec

curl

2×10

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

seated cable row

3×10

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

bench press

3×10

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

seated shoulder press

3×10

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

tricep pushdown

3×10

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

triceps extension

3×10

Dips

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Dips

3×10

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
0% 1RM
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

squat

3×10

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

goblet squat

3×10

Leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Leg press

3×10

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

leg extension

3×10

Decline sit up

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Decline sit up

3×10