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Push/pull split
Information
Frequency :
5 days / week
Day Type :
Day of the Week
Type :
General Fitness
Difficulty :
Beginner
Tags :
Description
Monday
Workout 1
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Barbell Bench Press
90 sec
10
4
Back
Barbell Bent Over Row
90 sec
10
4
Back
T Bar Row
90 sec
10
4
Triceps
Cable Rope Triceps Pushdown
90 sec
10
4
Shoulders
Machine Shoulder Press
30 sec
5
3
Back
Wide Grip Lat Pulldown
90 sec
10
3
Chest
Dumbbell Incline Bench Press
90 sec
10
3
Chest
Machine Fly
90 sec
10
3
Back
Iso Lateral Wide Pulldown
30 sec
5
3
Abs
Dumbbell One Arm Row
30 sec
5
3
Abs
Leverage Machine High Row
30 sec
5
3
Abs
Leverage Machine Iso Row
30 sec
5
3
Shoulders
Dumbbell Shoulder Press
30 sec
5
3
Biceps
Dumbbell Alternating Hammer Curl
30 sec
5
3
Shoulders
Dumbbell Raise
30 sec
5
3
Tuesday
Workout 2
Muscle
Exercise Name
Timer
Reps
Sets
Track
Abs
Cable Crunch
30 sec
5
3
Back
Pull Ups
30 sec
10
3
Abs
Crunches
30 sec
5
3
Abs
Plank
30 sec
-
3
Abs
Side Bridge
30 sec
-
3
Cardio
Treadmill Running
30 min
-
-
Cardio
Rowing
30 min
-
-
Wednesday
Workout 3
Muscle
Exercise Name
Timer
Reps
Sets
Track
Lower Legs
Barbell Standing Calf Raise
30 sec
5
4
Upper Legs
Barbell Full Squat
90 sec
10
4
Upper Legs
Leg Press
90 sec
10
3
Upper Legs
Barbell Stiff-Legged Deadlift
90 sec
10
3
Shoulders
Barbell Shrug
30 sec
5
3
Upper Legs
Smith Machine Single Leg Split Squat
30 sec
5
3
Upper Legs
Dumbbell Stiff Leg Deadlift
30 sec
5
3
Thursday
Workout 4
Muscle
Exercise Name
Timer
Reps
Sets
Track
Chest
Barbell Incline Bench Press
90 sec
10
4
Chest
Dumbbell Bench Press
90 sec
10
3
Chest
Dumbbell Fly
90 sec
10
3
Chest
Dumbbell Straight Arm Pullover
90 sec
10
3
Shoulders
Dumbbell Shoulder Shrug
30 sec
5
3
Back
Dumbbell One Arm Row
90 sec
10
3
Back
Cable Seated Row
90 sec
10
3
Shoulders
Dumbbell Lateral Raise
30 sec
5
3
Biceps
EZ Bar Curl
30 sec
5
3
Shoulders
Machine Shoulder Press
30 sec
5
3
Back
Leverage Machine Iso Row
30 sec
5
3
Friday
Workout 5
Saturday
Workout 6
Muscle
Exercise Name
Timer
Reps
Sets
Track
Upper Legs
Barbell Front Squat
90 sec
10
3
Back
Barbell Deadlift
90 sec
10
3
Upper Legs
Lying Leg Curls
90 sec
10
3
Upper Legs
Cable Standing Leg Curl
90 sec
10
3
Back
Cable Seated Row
30 sec
5
3