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Push/Pull/Legs/Cardio Advanced
General
Advanced
Dumbbell
Plan Details
The Push/Pull/Legs/Cardio Advanced routine by clarkyfucknugget is a 8 day workout plan. It is an advanced level plan to achieve general fitness goals.
<b> Monday </b> Push Strength <b> Tuesday </b> Pull Strength <b> Wednesday </b> Cardio - Run 1 hour <b> Thursday </b> Push Hyper <b> Friday </b> Legs/Abs - Superset ab exercises <b> Saturday </b> Pull Hyper <b> Sunday </b> Hike 1 hr with at least 10 kg backpack <b> Cardio </b> Run at least 10 km each week. And bike at least two times each week. Running is for cardio and endurance and biking is for lactic acid control. <b> Sets/Reps </b> 5 sets means 2 warm up sets. 4 sets means 4 max rep sets. <b> Warm up and stretching </b> Walk for 5 min before every workout, do 2 warm up sets before each muscle group and stretch the muscles used after every workout! <b> Optional </b> Do some light cardio or core/extra exercises at noon every day, and do the major workout in the afternoon or vice versa.
Routine detail
Mon
Push Strength
Est. 63 min
4 exercises
Barbell Bench Press
5 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Barbell Push Press
4 Sets x 6 Reps
Tue
Pull Strength
Est. 43 min
3 exercises
Pull-Up
4 Sets x 6 Reps
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Wed
Cardio
Est. 123 min
2 exercises
Running
1 Set
Treadmill Running
1 Set
Thu
Push Hyper
Est. 55 min
6 exercises
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Fri
Legs/Abs
Est. 49 min
5 exercises
Barbell Standing Calf Raise
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Deep Squat
5 Sets x 12 Reps
Handstanding Twists
3 Sets x 20 Reps
Leg Raise Rotation With Ball
3 Sets x 20 Reps
Sat
Pull Hyper
Est. 55 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Sun
Hiking
Est. 3 min
1 exercise
Hiking
1 Set
Any
Extra
Est. 240 min
11 exercises
Elliptical Training
1 Set
Walking
1 Set
Treadmill Running
1 Set
Rowing
1 Set
Indoor Cycling
1 Set
Swimming
1 Set
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Hiking
1 Set
Handstanding Twists
3 Sets x 8 Reps
Rotational Pull
3 Sets x 8 Reps
