Push with a Pull

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Back	(138)
Biceps	(116)
Chest	(139)
Forearm	(51)
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Push with a Pull

Shared By : Pimpit

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 13 / 283

Average Rating

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Description

Push with a Pull style workout for toning and fat loss. 30 min cardio total in between workout groups. Cardio to be performed in a manner of 20 seconds run, 10 seconds rest, 20 seconds run, 10 seconds walk, then 20 seconds run, 10 seconds rest, 20 seconds run, 10 seconds walk, and so on. Initial 10 minute warm-up does not count towards total cardio.

Monday

Chest Back Abs & Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Elliptical Training	60 min	N/A	N/A
Chest		Push Up	60 sec	12	3
Back		Pullups	60 sec	12	3
Chest		Barbell Bench Press	60 sec	12	3
Chest		Barbell Decline Bench Press	60 sec	12	3
Chest		Barbell Incline Bench Press	60 sec	12	3
Back		Barbell Bent Over Row	60 sec	12	3
Cardio		Treadmill Running	60 min	N/A	N/A
Back		Back Extensions - Hyperextensions	60 sec	12	3
Back		Cable Seated Row	60 sec	12	3
Chest		Machine Fly	60 sec	12	3
Back		Wide-Grip Lat Pulldown	60 sec	12	3
Back		Barbell Deadlift	60 sec	12	3
Cardio		Treadmill Running	60 min	N/A	N/A
Abs		Decline Crunch	60 sec	12	3
Abs		Crunches	60 sec	12	3
Abs		Plate Twist	60 sec	12	3
Abs		Seated Leg Tucks	60 sec	12	3
Cardio		Treadmill Running	60 min	N/A	N/A
Cardio		Sauna	60 sec	1	1

Tuesday

Legs Abs & Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Elliptical Training	60 min	N/A	N/A
Upper Legs		Sit Squat	60 sec	12	3
Upper Legs		Dumbbell Rear Lunge	60 sec	12	3
Upper Legs		Leg Press	60 sec	12	3
Cardio		Treadmill Running	60 min	N/A	N/A
Upper Legs		Seated Leg Curl	60 sec	12	3
Upper Legs		Leg Extensions	60 sec	12	3
Upper Legs		Lying Leg Curls	60 sec	12	3
Upper Legs		Thigh Abductor	60 sec	12	3
Upper Legs		Thigh Adductor	60 sec	12	3
Cardio		Treadmill Running	60 min	N/A	N/A
Lower Legs		Seated Calf Raise	60 sec	12	3
Abs		Decline Crunch	60 sec	12	3
Abs		Crunches	60 sec	12	3
Abs		Plate Twist	60 sec	12	3
Abs		Seated Leg Tucks	60 sec	12	3
Cardio		Treadmill Running	60 min	N/A	N/A
Cardio		Sauna	60 sec	1	1

Thursday

Bis Tris Abs & Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Elliptical Training	60 min	N/A	N/A
Biceps		Alternate Hammer Curl	60 sec	12	3
Triceps		Dumbbell One Arm Triceps Extension	60 sec	12	3
Biceps		Dumbbell Concentration Curls	60 sec	12	3
Triceps		Cable Kneeling Concentration Triceps Extension	60 sec	12	3
Cardio		Treadmill Running	60 min	N/A	N/A
Biceps		Dumbbell Biceps Curl Reverse	60 sec	12	3
Triceps		Reverse Grip Triceps Pushdown	60 sec	12	3
Biceps		Overhead Cable Curl	60 sec	12	3
Triceps		Barbell Lying Triceps Extension	60 sec	12	3
Cardio		Treadmill Running	60 min	N/A	N/A
Forearms		Dumbbell Lying Pronation	60 sec	10	3
Forearms		Dumbbell Lying Supination	60 sec	12	3
Forearms		Palms-Down Dumbbell Wrist Curl Over A Bench	60 sec	12	3
Forearms		Palms-Up Dumbbell Wrist Curl Over A Bench	60 sec	12	3
Abs		Decline Crunch	60 sec	12	3
Abs		Crunches	60 sec	12	3
Abs		Plate Twist	60 sec	12	3
Abs		Seated Leg Tucks	60 sec	12	3
Cardio		Treadmill Running	60 min	N/A	N/A
Cardio		Sauna	60 sec	1	1

Friday

Shoulders Traps Abs & Cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Elliptical Training	60 min	N/A	N/A
Shoulders		Cable Internal Rotation	60 sec	12	3
Shoulders		Dumbbell Front Raise	60 sec	12	3
Shoulders		Dumbbell Lateral Raise	60 sec	12	3
Shoulders		Cable Up Right Row	60 sec	12	3
Shoulders		Machine Shoulder Press	60 sec	12	3
Cardio		Treadmill Running	60 min	N/A	N/A
Shoulders		Barbell Shrug	60 sec	12	3
Shoulders		Barbell Shrugs Behind The Back	60 sec	12	3
Abs		Decline Crunch	60 sec	12	3
Abs		Crunches	60 sec	12	3
Abs		Plate Twist	60 sec	12	3
Abs		Seated Leg Tucks	60 sec	12	3
Cardio		Treadmill Running	60 min	N/A	N/A
Cardio		Sauna	60 sec	1	1

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