Loading...
Upper Body, Pull and Push
General
Intermediate
Machine strength
Plan Details
The Upper Body, Pull and Push routine by carloskrampersad is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Copy of Routine from Trainerize
Routine detail
Day 1
Upper
10 exercises
Rowing
1 Set
Cable External Rotation
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Day 2
Boxing
1 exercise
Boxing
6 Sets
Day 3
Push
8 exercises
Rowing
1 Set
Cable External Rotation
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Day 4
Boxing
1 exercise
Boxing
6 Sets
Day 5
Pull
9 exercises
Rowing
1 Set
Cable External Rotation
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Cable Rope Seated Row
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable Reverse Fly
2 Sets x 10 Reps
Cable Incline Bicep Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
2 Sets x 10 Reps
Day 6
Boxing
1 exercise
Boxing
6 Sets
Day 7
Rest and Update Weight
0 exercises
This day is empty
