Push Pull Legs Cardio - Shredded RP

Develop a good symmetry with a slight focus on lower body.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Squat (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Leg Press (45 Degrees)

Walking Lunge (Dumbbell)

Leg Extension

Standing Calf Raise

Abs Crunch (Bodyweight)

Quads & Glutes + Abs (

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Overhead Press (Barbell)

Lateral Raise (Cable)

Chest Fly (Cable)

Tricep Pushdown (Cable)

Cable Crunch

Push (Chest, Shoulders, Tricep

Hip Thrust (Machine)

Leg Curl

Step-Up (Weighted)

Glute Kickback (Cable)

Seated Calf Raise

Abs Crunch (Machine)

Hamstrings & Glutes + Abs (Mac

Cycling

Treadmill

Reverse Wrist Curl (Dumbbell)

HIIT Full Body

Plank to Push Up

Cardio

Pull-Up (Weighted)

Single Arm Row (Dumbbell)

Lat Pulldown

T-Bar Row

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Russian Twist (Dumbbell)

Pull (Back & Biceps) + Abs (Du

Front Squat (Barbell)

Squat (Smith Machine)

Sumo Squat

Lunge (Dumbbell)

Single Leg Calf Raise (Weighted)

Decline Sit Up (Bodyweight)

Quads, Glutes & Hamstrings + A

Elliptical

Farmer's Walk (Weighted)

Hanging Leg Raise

Plank

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