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Push-Pull-Legs Hybrid
5 days
Pull
6 exercises · 20 sets
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Pull-Ups with Wide Overhand Grip · Bodyweight4 sets · 6 reps
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Lat Pulldowns with Reverse Grip · Cable3 sets · 10 reps
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One-Arm Rows · Dumbbells3 sets · 8 reps
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Lateral Raises · Dumbbells3 sets · 10 reps
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Face Pulls with Rope · Cable3 sets · 10 reps · Dropsets
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Preacher Curls · EZ bar4 sets · 10 reps
Push
6 exercises · 20 sets
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Bench Press · Barbell4 sets · 6 reps
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Assisted Chest Dips · Machine3 sets · 10 reps
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Incline Flys · Dumbbells3 sets · 12 reps
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Upright Rows · EZ bar3 sets · 10 reps
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Lateral Raises · Cable3 sets · 15 reps · Dropsets
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Assisted Dips · Machine4 sets · 10 reps
Legs
6 exercises · 22 sets
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Front Squats · Barbell4 sets · 6 reps
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Romanian Deadlifts · Dumbbells4 sets · 10 reps
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Forward Lunges · Dumbbells4 sets · 10 reps
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Standing Calf Raises · Machine3 sets · 12 reps
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Crunches · Bodyweight4 sets · 10 reps
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Double Crunch Machine Sideways · Machine3 sets · 12 reps · Dropsets
Pull
6 exercises · 20 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 · 12 reps
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Rows with Wide Neutral Grip · Cable4 sets · 10 reps
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Incline Lateral Raises · Dumbbells3 sets · 12 reps
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Bent-Over Lateral Raises · Dumbbells3 sets · 12 reps
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Curls · EZ bar4 sets · 12 reps
Push
6 exercises · 21 sets
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Incline Bench Press · Dumbbells4 sets · 8 reps
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Chest Press · Machine4 sets · 12 reps
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Shoulder Press · Machine3 sets · 10 reps
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Upright Rows · Dumbbells3 sets · 12 reps
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Lean Away Lateral Raises · Cable3 sets · 15 reps
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Skull Crushers · EZ bar4 sets · 12 reps