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Push/Pull 2 Day Split
AUDIO TIP
General
Intermediate
None
Plan Details
The Push/Pull 2 Day Split routine by ronnjohnn is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
2 Day split , push/rest-jog/pull, designed for minimum leg maintenance since I have a torn acl,pcl, and mcl and screw in my knees. 3 exercises per body part targeting each muscle within the group. So you can essentially build muscle evenly throughout your body , burn fat and stay tonned and fit for summer and be confident in the bed room.
Routine detail
Day 1
Push 1:Chest,Triceps,Shoulders,Legs
Est. 63 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Elevated Push-Up
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Day 2
Rest Light Jog or Bike
Est. 32 min
1 exercise
Running
1 Set
Day 3
Pull 1:Back,Biceps,Abs
Est. 65 min
9 exercises
Barbell Deadlift
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Decline Reverse Crunch
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 12 Reps