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Pull-Push
AUDIO TIP
General
Beginner
Dumbbell
Plan Details
The Pull-Push routine by rameshkd is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Day 3 - Push
Est. 0 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Any
Day 4 - Pull
Est. 0 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell High Pull
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Any
Day 1 - Push
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Incline Chest Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Seated Leg Press
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Any
Day 2 - Pull
Est. 0 min
7 exercises
Trap Bar Deadlift
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
