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Push/Pull/Cardio and Abs Split
General
Beginner
Machine strength
Plan Details
The Push/Pull/Cardio and Abs Split routine by Jrobb03 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a push/pull/cardio and abs split. Legs are worked on each day however you may want to add a few more leg exercises. This workout hits and exhausts every muscle in your body leading to very fast muscle growth with ample time to recover on the weekends if. On the exercises where the reps are lower you are going to want to lift as heavy as possible and when the reps are higher you might want to bring the weight down a little bit to ensure you can hit the rep range.
Routine detail
Mon
Pull 1
Est. 119 min
17 exercises
EZ Bar Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Cable Rope Deltoid Row
2 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
2 Sets x 20 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Tue
Push 1
Est. 111 min
16 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
static dumbbell hold
2 Sets x 30 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Fly
3 Sets x 15 Reps
Machine Back Extension
3 Sets x 10 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Wed
Cardio/Abs
Est. 77 min
11 exercises
Oblique Crunch
3 Sets x 8 Reps
Treadmill Running
1 Set
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Weighted Trunk Rotation
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Side Bridge
3 Sets
Weight Plate Rotation
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Thu
Pull 2
Est. 94 min
16 exercises
lat pull in
2 Sets x 20 Reps
Pull-Up
3 Sets x 8 Reps
Meadows row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 15 Reps
Medium grip lat pulldown
1 Set x 15 Reps
Machine Lat Pulldown (Reverse Grip)
1 Set x 15 Reps
Cable Rope Face Pull
2 Sets x 20 Reps
Machine Reverse Fly
2 Sets x 20 Reps
Dumbbell Upright Row
2 Sets x 20 Reps
Dumbbell Shoulder Shrug
2 Sets x 20 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 20 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Fri
Push 2
Est. 94 min
14 exercises
Smith Machine Shoulder Press
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest 2
Est. 0 min
0 exercises
This day is empty
