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Push & Pull 3 Day Repeat
General
Intermediate
Machine strength
Plan Details
The Push & Pull 3 Day Repeat routine by Apostlerob is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Back & Biceps
Est. 240 min
27 exercises
Treadmill Running
4 Sets
Elliptical Training
4 Sets
Indoor Cycling
4 Sets
Machine Lat Pulldown
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Machine Back Extension
4 Sets x 10 Reps
Bicep Curl Machine
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Elliptical Training
4 Sets
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
abdominal machine
4 Sets x 10 Reps
MTS Front Pulldown
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Mts row machine
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
abdominal machine
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Day 2
Cardio 1
Est. 185 min
3 exercises
Indoor Cycling
3 Sets
Elliptical Training
3 Sets
Treadmill Running
3 Sets
Day 3
Chest Shoulders & Triceps
Est. 240 min
35 exercises
Indoor Cycling
3 Sets
Chest Press
4 Sets x 8 Reps
Tricep Press
4 Sets x 12 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Surf Circles
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
MTS Shoulder Press Machine
4 Sets x 10 Reps
Shoulder Press machine
3 Sets x 8 Reps
Incline Chest Press
4 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Smith Machine Incline Bench Press
4 Sets x 6 Reps
Smith Machine Decline Bench Press
4 Sets x 6 Reps
abdominal machine
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
cybex abdominal machine
3 Sets x 8 Reps
Abdominal Crunch Machine
3 Sets x 8 Reps
Plank
3 Sets
V-Up
3 Sets x 8 Reps
Side Bridge
3 Sets
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable Front Raise
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Day 4
Legs & Abs
Est. 212 min
15 exercises
Indoor Cycling
3 Sets
Elliptical Training
3 Sets
Smith Machine Squat
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Seated Leg Press
4 Sets x 12 Reps
Machine Calf Press
3 Sets x 8 Reps
calf extension machine
4 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Glute Machine
3 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Day 5
Wk 1 Cardio 2
Est. 220 min
9 exercises
Treadmill Running
3 Sets
Elliptical Training
3 Sets
Indoor Cycling
3 Sets
V-Up
3 Sets x 8 Reps
Plank
3 Sets
Side Bridge
3 Sets
Machine Ab Crunch
3 Sets x 8 Reps
abdominal machine
3 Sets x 8 Reps
cybex abdominal machine
3 Sets x 8 Reps
