Push Pull Legs — Gym Intermediate

Bench Press

4 × 6-8

Arnold Press

4 × 8-10

Dips

3 × 8-12

Triceps Pushdown

3 × 12-15

Pull-up

4 × 6-10

Seated Cable Row

4 × 10-12

Hyperextensions

3 × 12-15

Dumbbell Curl

3 × 10-12

Barbell Squat

4 × 6-8

Leg Press

4 × 10-12

Leg Curl

3 × 12-15

Hip Thrust

3 × 10-12

Crunches

3 × 15-20

Bench Press

4 × 8-10

Arnold Press

4 × 10-12

Triceps Pushdown

3 × 12-15

Cable Row

4 × 10-12

Pull-up

3 × AMRAP

Dumbbell Curl

3 × 12-15

Squat

4 × 8-10

Leg Extension

3 × 12-15

Leg Curl

3 × 12-15

Hip Thrust

3 × 12-15