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Dec 22 Push/Pull
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Dec 22 Push/Pull routine by vsura is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
December 2022 Push/Pull
Routine detail
Mon
Chest/Tri
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Tue
Legs
Est. 0 min
7 exercises
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 12 Reps
Step Machine
1 Set
Wed
Shoulders
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Thu
Back - Biceps
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 20 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Fri
Chest - Abs
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 12 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 12 Reps
Machine Decline Chest Press
3 Sets x 10 Reps
Machine Fly
4 Sets x 12 Reps
Plank
3 Sets
Crunch
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
