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Push Pull + MYO-Reps
General
Intermediate
Dumbbell
Plan Details
The Push Pull + MYO-Reps routine by iguti89 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Push s2
Est. 49 min
6 exercises
Barbell Military Press
4 Sets x 6 Reps
Barbell Deep Squat
1 Set x 12 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Barbell Lunge
3 Sets x 12 Reps
Dumbbell Decline Tricep Extension
3 Sets x 10 Reps
Day 1
Push s1
Est. 43 min
6 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Decline Bench Press
1 Set x 12 Reps
Dumbbell Shoulder Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
1 Set x 15 Reps
Day 1
Push s3
Est. 46 min
6 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Military Press
1 Set x 12 Reps
Barbell Single-Leg Squat
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 12 Reps
Day 2
Pull B
Est. 45 min
8 exercises
Pull-Up
1 Set x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Barbell One-Arm Row
3 Sets x 10 Reps
Barbell Curl
1 Set x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 15 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15 Reps
Barbell Standing Calf Raise
1 Set x 20 Reps
Day 2
Pull A
Est. 44 min
8 exercises
Barbell Deadlift
3 Sets x 5 Reps
Pull-Up
1 Set x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Machine Kneeling Leg Curl
1 Set x 15 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Barbell Standing Calf Raise
1 Set x 20 Reps
Day 5
Antebrazos
Est. 11 min
4 exercises
Barbell Kneeling Wrist Curl (Palms Up)
1 Set x 20 Reps
Barbell Reverse Curl
1 Set x 12 Reps
Weight Plate Hand Squeeze
1 Set
Dumbbell Wrist Curl (Palms Down)
1 Set
