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Push-Pull-Legs Hybrid
6 days
Pull
6 exercises · 20 sets
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Pull-Ups with Wide Overhand Grip · Bodyweight3 sets · 6 reps
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Pullovers on Bench · Dumbbells3 sets · 12 reps
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Incline Rows · Dumbbells4 sets · 8 reps
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Upright Rows · EZ bar3 sets · 10 reps
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Incline Reverse Flys · Dumbbells3 sets · 10 reps
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Curls · Cable4 sets · 12 reps
Push
6 exercises · 20 sets
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Bench Press · Barbell4 sets · 6 reps
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Incline Bench Press · Dumbbells3 sets · 10 reps
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Butterfly with Close Grip · Machine3 sets · 10 reps
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Assisted Dips · Machine4 sets · 10 reps
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Lean Away Lateral Raises · Cable3 sets · 15 reps · Dropsets
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Face Pulls with Rope · Cable3 sets · 12 reps
Legs
5 exercises · 19 sets
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Romanian Deadlifts · Barbell4 sets · 6 reps
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Walking Lunges · Dumbbells4 sets · 10 reps
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Leg Press · Machine3 sets · 10 reps
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Sit-Ups · Bodyweight4 sets · 12 reps · Dropsets
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Standing Calf Raises · Machine4 sets · 12 reps
Pull
6 exercises · 19 sets
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Lat Pulldowns with Close Neutral Grip · Cable3 sets · 8 reps
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Lat Pulldowns with Wide Overhand Grip · Cable3 sets · 10 reps
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Rows with Wide Neutral Grip · Cable4 sets · 10 reps
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Lateral Raises · Cable3 sets · 10 reps
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Upright Rows · Dumbbells3 sets · 15 reps
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Preacher Curls · EZ bar3 sets · 15 reps
Push
6 exercises · 19 sets
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Incline Bench Press · Barbell3 sets · 8 reps
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Bench Press · Dumbbells3 sets · 12 reps
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Incline Flys · Dumbbells3 sets · 12 reps
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Lateral Raises · Dumbbells3 sets · 12 reps
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Skull Crushers · Dumbbells4 sets · 12 reps · Dropsets
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Shrugs · Barbell3 sets · 12 reps
GK
5 exercises · 19 sets
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Assisted Chest Dips · Machine4 sets · 8 reps
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Lat Pulldowns with Reverse Grip · Cable4 sets · 12 reps
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Leg Extensions · Machine3 sets · 12 reps
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Lateral Raises · Machine4 sets · 12 reps
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Hammer Curls · Dumbbells4 sets · 10 reps