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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