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menzeh 4 day push pull
General
Intermediate
Machine strength
Plan Details
The menzeh 4 day push pull routine by khrubiche is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Hit every muscle twice a week
Routine detail
Mon
push 1
Est. 45 min
7 exercises
Treadmill Running
1 Set
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Smith Machine Reverse Calf Raise
3 Sets x 12 Reps
Tue
pull 1
Est. 62 min
9 exercises
Treadmill Running
1 Set
Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
1 Set x 12 Reps
Smith Machine Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Thu
push 2
Est. 61 min
10 exercises
Treadmill Running
1 Set
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
2 Sets x 12 Reps
Push-Up
1 Set x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Machine Shoulder Press
1 Set x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
1 Set x 12 Reps
Machine Seated Leg Curl
1 Set x 12 Reps
Fri
pull 2
Est. 52 min
8 exercises
Treadmill Running
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 12 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 12 Reps
Chin-Up with Knee Raise
1 Set x 10 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 12 Reps
