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Push, Pull
General
Beginner
Barbell
Plan Details
The Push, Pull routine by A.Esparza is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Push
Est. 46 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Rear Tricep Extension
3 Sets x 8 Reps
Aerobics
1 Set
Tue
Pull
Est. 46 min
7 exercises
Machine Inverted Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Aerobics
1 Set
Wed
Push Lower Body
Est. 62 min
8 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 14 Reps
Reverse Barbell Lounge
3 Sets x 14 Reps
Barbell Glute Bridge
3 Sets x 16 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Plank
3 Sets
Boxing
1 Set
Thu
Push
Est. 50 min
7 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Aerobics
1 Set
Fri
Pull
Est. 47 min
7 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Aerobics
1 Set
