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Basic Push/Pull - Improved
General
Beginner
Barbell
Plan Details
The Basic Push/Pull - Improved routine by Fawkes is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Push/Pull routines are the backbone of strength training. This is an update to my previous basic push/pull routine with cardio days built in. It also includes an optional cardio/rest day on Saturday.
Routine detail
Mon
Cardio
Est. 32 min
1 exercise
Running
1 Set
Tue
Push
Est. 66 min
10 exercises
Walking
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Walking
1 Set
Wed
Rest
Est. 32 min
1 exercise
Elliptical Training
1 Set
Thu
Pull
Est. 58 min
9 exercises
Walking
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Ball Leg Curl
3 Sets x 8 Reps
Band Seated Calf Stretch
3 Sets x 8 Reps
Walking
1 Set
Fri
Cardio
Est. 32 min
1 exercise
Treadmill Running
1 Set
Sat
Optional
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
