Loading...
Push/Pull 4-dag
General
Intermediate
Machine strength
Plan Details
The Push/Pull 4-dag routine by Eerin92 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Push 1
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
2 Sets x 15 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 15 Reps
Dumbbell Shoulder Press
2 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 15 Reps
Barbell Tricep Extension
2 Sets x 15 Reps
Day 2
Pull 1
6 exercises
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Barbell Romanian Deadlift
2 Sets x 15 Reps
Machine Lat Pulldown
3 Sets x 15 Reps
Cable Seated Row
2 Sets x 20 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Day 3
Push 2
8 exercises
Barbell Bulgarian Split Squat
2 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Push-Up
3 Sets x 10 Reps
Cable Cross-Over
2 Sets x 20 Reps
Barbell Military Press
2 Sets x 8 Reps
Dumbbell Bent-Over Raise
2 Sets x 15 Reps
Barbell Overhead Tricep Extension
2 Sets x 15 Reps
Barbell Tricep Extension
2 Sets x 15 Reps
Day 4
Pull 2
6 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Machine Lat Pulldown
2 Sets x 15 Reps
Barbell Preacher Curl
2 Sets x 15 Reps
Dumbbell Incline Bench Hammer Curl
2 Sets x 15 Reps
