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Push/pull my split
General
Intermediate
Dumbbell
Plan Details
The Push/pull my split routine by jawbreakaos is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Workout 1
5 exercises
Bodyweight Lunge
1 Set x 20 Reps
Bodyweight Squat
1 Set x 20 Reps
Bridge
1 Set
Kettlebell Single-Leg Deadlift
1 Set x 20 Reps
Machine Leg Extension
1 Set x 20 Reps
Day 2
Workout 2
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Alternating Shoulder Press (Stability Ball)
3 Sets x 8 Reps
Day 3
Workout 3
7 exercises
Barbell Side Split Squat
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Band Good Morning
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Hip Abduction
3 Sets x 8 Reps
Hip Adduction
3 Sets x 8 Reps
Day 4
Day 4
8 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Cable Incline Bicep Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Barbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Incline Shoulder Raise
3 Sets x 8 Reps
Day 5
Mashup
6 exercises
Barbell Clean Deadlift
1 Set x 20 Reps
Cable Lateral Raise
1 Set x 20 Reps
Dumbbell Seated One-Arm Arnold Press
1 Set x 20 Reps
Hip Extension (Standing)
1 Set x 20 Reps
Bodyweight Side Lunge
1 Set x 20 Reps
Push-Up
1 Set x 20 Reps
