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Push/Pull
General
Advanced
Machine strength
Plan Details
The Push/Pull routine is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Push/Pull
Routine detail
Day 1
Workout 1
9 exercises
Dumbbell One-Arm Preacher Curl
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 15 Reps
Machine Back Extension
4 Sets x 15 Reps
Dumbbell One-Arm Incline Curl
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Day 2
Workout 2
9 exercises
Dumbbell Bench Press
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15 Reps
Machine Bench Press
4 Sets x 15 Reps
EZ Bar Tricep Extension
4 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Machine Seated Tricep Dip
3 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 25 Reps
Dumbbell Side Bend
3 Sets x 25 Reps
Day 3
Workout 3
9 exercises
Weight Plate Front Raise
3 Sets x 8 Reps
Machine Single-Leg Curl
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Single-Leg Extension
4 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Day 4
Workout 4
10 exercises
Cable Shoulder Extension
4 Sets x 15 Reps
Barbell Curl (Close Grip)
3 Sets x 15 Reps
Leverage Machine Iso Row
4 Sets x 15 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Machine Lat Pulldown
4 Sets x 15 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 25 Reps
Dumbbell Side Bend
3 Sets x 25 Reps
Day 5
Workout 5
8 exercises
Barbell Bench Press
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 15 Reps
Dumbbell Decline Press
4 Sets x 15 Reps
Barbell Reverse Grip Tricep Extension
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
