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Chris Push/Pull
General
Intermediate
Machine strength
Plan Details
The Chris Push/Pull routine by Gizmo73O is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Push/Pull
Routine detail
Mon
PUSH
Est. 43 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Tue
PULL
Est. 44 min
7 exercises
Decline Crunch
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Cable Rear Lateral Raise
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Any
Back
Est. 38 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Any
Chest
Est. 39 min
6 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Any
Leg
Est. 39 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
