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Jarrod's push pull split routine

Shared By : kaliride

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Intermediate
Downloads / Views : 3 / 204

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Description

good solid muscle building routine
 
Monday Push
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Bench Press 60 sec 7 7 Progress Chart

Chest

 Dumbbell Incline Fly 60 sec 7 7 Progress Chart

Shoulders

 Barbell Shoulder Press 60 sec 8 3 Progress Chart

Shoulders

 Standing Palms In Dumbbell Press 60 sec 7 7 Progress Chart

Chest

 Cable Cross Over 60 sec 7 7 Progress Chart

Triceps

 Cable Triceps Pushdown 60 sec 7 7 Progress Chart

Triceps

 Dumbbell Standing One Arm Triceps Extension 60 sec 7 7 Progress Chart

Triceps

 Barbell Lying Triceps Extension 60 sec 7 7 Progress Chart
Wednesday Pull
Muscle Exercise Name Timer Reps Sets Track

Back

 Cable Seated Row 60 sec 7 7 Progress Chart

Back

 Barbell Bent Over Row 60 sec 7 7 Progress Chart

Biceps

 Barbell Curl 60 sec 7 7 Progress Chart

Biceps

 Dumbbell Alternate Bicep Curl 60 sec 7 7 Progress Chart

Back

 Barbell Deadlift 60 sec 7 7 Progress Chart
Friday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Dumbbell Lunges 60 sec 7 7 Progress Chart

Upper Legs

 Leg Extensions 60 sec 7 7 Progress Chart

Upper Legs

 Lying Leg Curls 60 sec 7 7 Progress Chart

Upper Legs

 Barbell Squat 60 sec 7 7 Progress Chart
Saturday Abs pool
Muscle Exercise Name Timer Reps Sets Track

Abs

 med ball oblique twist 60 sec 60 3 Progress Chart

Abs

 Decline Crunch 60 sec 60 3 Progress Chart

Abs

 Crunches 60 sec 60 3 Progress Chart

Cardio

 Swimming 60 min N/A N/A Progress Chart
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