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Push Pull**
General
Beginner
Machine strength
Plan Details
The Push Pull** routine by ruthu is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Push A
Est. 39 min
7 exercises
Smith Machine Decline Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Kneeling Crunch
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Day 2
Pull A
Est. 38 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Day 3
Leg A
Est. 33 min
6 exercises
Machine Leg Extension
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Day 4
Push B
Est. 40 min
7 exercises
Dip
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Cable Rear Lateral Raise
3 Sets x 12 Reps
Day 5
Pull B
Est. 46 min
8 exercises
Back Hyperextension
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Day 6
Leg B
Est. 34 min
6 exercises
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Kettlebell One-Arm Swing
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Day 7
back
Est. 41 min
8 exercises
Crunch
3 Sets x 12 Reps
iso hip flexion
3 Sets
Abdominal Pendulum
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
lumbar roll
3 Sets x 12 Reps
Lying Alternating Knee Raise
3 Sets x 12 Reps
90/90 Hamstring Stretch
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
