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Push-Pull Routine
General
Intermediate
Barbell
Plan Details
The Push-Pull Routine routine by Mmcphail is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
The Agonist/Antagonist training method is a high intensity form of training in which you train the opposite muscles at every workout. The exercises are performed in pairs, with repetitions for these exercises being performed directly after one another and one exercise after the other with no interval. An example would be performing 12 reps of bench press, followed by 12 reps of bent over rows, followed by 12 reps of bench press and finished off with 12 reps of bent over rows. This example constitutes one set. It is recommended to perform 2 sets per exercise pair and take a one minute rest in between sets.
Routine detail
Mon
Chest, Back, Shoulders
Est. 64 min
13 exercises
Incline Reverse Swimmer Fly
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 15 Reps
Side to Side Plyo Pushup
3 Sets x 10 Reps
Band External Rotation
2 Sets x 10 Reps
Michael Jackson's
2 Sets x 10 Reps
Band Standing Overhead Pulldown
2 Sets x 10 Reps
Incline Reverse Swimmer Fly
3 Sets x 10 Reps
Dumbbell Half Arnold Press
3 Sets x 12 Reps
Straight Arm Pulldown
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Band Internal Rotation
2 Sets x 10 Reps
Band Standing Reverse Flys
2 Sets x 10 Reps
Step Machine
1 Set
Tue
Glutes, Quads, Hams, Core
Est. 55 min
11 exercises
Plyo Squats w/Ball
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Sissy Squat
3 Sets x 10 Reps
Woodchoppers - High to Low
2 Sets x 10 Reps
Woodchoppers - Low to High
2 Sets x 10 Reps
Plyo Squats w/Ball
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Hanging Oblique Crunch
3 Sets x 12 Reps
Barbell Row
3 Sets x 8 Reps
One Leg Deadlift
2 Sets x 8 Reps
Pistol Squats
2 Sets x 6 Reps
Wed
Abs
Est. 48 min
15 exercises
Plank
1 Set
Side Plank
1 Set
Side Plank Twisting Crunch
1 Set x 12 Reps
Side Bridge
1 Set
Superman
1 Set
Reverse Superman
1 Set
Weight Plate Russian Twist
1 Set x 30 Reps
Scissor Kick
1 Set x 15 Reps
Reverse Crunch
1 Set x 12 Reps
Lower Back Extension
1 Set x 15 Reps
Side Plank Oblique Crunch
1 Set x 12 Reps
Up Downs (Pushup to Plank)
1 Set x 10 Reps
Phase 2 of Burpees
1 Set x 10 Reps
Decline Isometric Ab Hold
1 Set
Step Machine
1 Set
Thu
Bi, Forearm, Tri, Chest, Cardio, Traps
Est. 86 min
10 exercises
Barbell Behind the Back Shrug
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 10 Reps
Plate Rotation
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Band Curl
3 Sets x 10 Reps
Dumbbell Prone Incline Shrug
3 Sets x 10 Reps
Step Machine
1 Set
Fri
Girly Leg Day
Est. 77 min
18 exercises
Ankle Alphabet
3 Sets x 1 Reps
1Leg Bosu Balance
3 Sets
Donkey Calf Raise
3 Sets x 12 Reps
Toe Raises
3 Sets x 15 Reps
Hip Adduction Machine
3 Sets x 15 Reps
Hip Abduction Machine
3 Sets x 15 Reps
Squat Hold
3 Sets
Firehydrant
3 Sets x 10 Reps
Lower Back Ext/ Glute Ext
3 Sets x 10 Reps
Box Step-up w/Low Back/Glute Ext
3 Sets x 10 Reps
1 Leg Ankle Bounce
3 Sets x 15 Reps
Side to Side Ankle Bounce
3 Sets
Karaokes
3 Sets
Ankle Bounce Karaoke
3 Sets
Sumo Squat Hold
3 Sets
Dumbbell Lunge
1 Set x 20 Reps
Reverse Running on Treadmill
1 Set
Treadmill Running
1 Set
Sat
Cardio
Est. 32 min
1 exercise
Step Machine
1 Set
Sun
Rest
Est. 0 min
0 exercises
This day is empty
