Push, Pull, Sport - JEFIT

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Push, Pull, Sport - JEFIT

Push, Pull, Sport banner

Push, Pull, Sport

AUDIO TIP

Sport

Advanced

Machine strength

Plan Details

The Push, Pull, Sport routine by TimVanNijnatten is a 5 day workout plan. It is an advanced level plan to achieve sport fitness goals.

Day 1: Push A Day 2: Pull A Day 3: Sport Specifiek Day 4: Rest Day 5: Push B Day 6: Pull B Day 7: Rest

Routine detail

Day 1

Push A

Est. 80 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 10 Reps

Cable Flat Bench Fly Demonstration

Cable Flat Bench Fly

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 8 Reps

Dumbbell Skullcrusher Demonstration

Dumbbell Skullcrusher

3 Sets x 12 Reps

Cable One-Arm Tricep Pushdown Demonstration

Cable One-Arm Tricep Pushdown

4 Sets x 8 Reps

Day 2

Pull A

Est. 72 min

9 exercises

Weighted Pull-Up Demonstration

Weighted Pull-Up

3 Sets x 12 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 8 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

3 Sets x 12 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

3 Sets x 12 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 12 Reps

Lat Prayer Demonstration

Lat Prayer

4 Sets x 8 Reps

Dumbbell Spider Curl Demonstration

Dumbbell Spider Curl

3 Sets x 12 Reps

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

4 Sets x 8 Reps

Day 3

Legs + Shoulders

Est. 79 min

11 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8 Reps

Single Leg Hip Thrust Demonstration

Single Leg Hip Thrust

3 Sets x 12 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

2 Sets x 20 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

2 Sets x 20 Reps

Bulgarian Split Squat Demonstration

Bulgarian Split Squat

4 Sets x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 20 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 10 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

4 Sets x 8 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 8 Reps

Rotary Torso Demonstration

Rotary Torso

3 Sets x 12 Reps

Day 4

Push B

Est. 86 min

9 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 8 Reps

Standing 2 arm cable extension Demonstration

Standing 2 arm cable extension

4 Sets x 8 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

4 Sets x 8 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 10 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 15 Reps

Day 5

Pull B

Est. 72 min

9 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 15 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 12 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

3 Sets x 12 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 10 Reps