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Time to PUSH Week 1 & 3
General
Advanced
Machine strength
Plan Details
The Time to PUSH Week 1 & 3 routine by acealkaline93 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
BACK & TRICEPS
Est. 100 min
13 exercises
Stationary Bike
1 Set
Push-Up
3 Sets x 10 Reps
Band Upright Row
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Cable One-Arm Rotational Row
3 Sets x 12 Reps
Cable Shoulder Extension
7 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
7 Sets x 12 Reps
Tue
SHOULDERS & BICEPS
Est. 105 min
12 exercises
Stationary Bike
1 Set
Push-Up
3 Sets x 10 Reps
Band Upright Row
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
7 Sets x 12 Reps
Barbell Spider Curl
7 Sets x 12 Reps
EZ Bar Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable Rope Hammer Curl
7 Sets x 12 Reps
Wed
LEGS & ABS
Est. 132 min
15 exercises
Treadmill Running
1 Set
Prisoner Squat
3 Sets x 10 Reps
Bodyweight Walking Lunge
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 15 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Barbell Hack Squat
3 Sets x 10 Reps
Machine Leg Press
7 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
7 Sets x 12 Reps
Reverse Crunch
4 Sets x 20 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
V-Up
4 Sets x 20 Reps
Mountain Climber
1 Set
Thu
CHEST & CALVES
Est. 99 min
11 exercises
Stationary Bike
1 Set
Push-Up
3 Sets x 10 Reps
Band Upright Row
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Cable Cross-Over
7 Sets x 12 Reps
Machine Calf Raise
4 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Machine Seated Calf Raise
7 Sets x 20 Reps
Fri
BICEPS & TRICEPS
Est. 103 min
12 exercises
Stationary Bike
1 Set
Push-Up
3 Sets x 10 Reps
Band Upright Row
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
7 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Barbell Spider Curl
7 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Rear Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 12 Reps
