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Push Pull Abs Cardio Crossfit
AUTOPLAY
Cutting
Intermediate
Machine strength
Plan Details
The Push Pull Abs Cardio Crossfit routine by AlexFr_ is a 9 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Push Pull Cardio Abs Murph NUTRITION You probably have a good understanding that ripped abs are made in the kitchen and gym. So, in regard to nutrition, work hard for the next 4-weeks to decrease your added sugar and cut if not eliminate your alcohol intake if you really want to make significant gains. Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Day 1
Abs Pull
Est. 0 min
5 exercises
Cable Pallof Press with Rotation
3 Sets x 10 Reps
Air Bike
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Alternating Heel Touch
1 Set x 30 Reps
Day 1
Pull
Est. 0 min
9 exercises
Back Hyperextension
5 Sets x 8 Reps
Machine Ab Crunch
5 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
T Bar Row
6 Sets x 10 Reps
Cable Elevated Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 20 Reps
Day 2
Cardio and abs
Est. 0 min
8 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 15,12,10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 12,10,8 Reps
Plank
2 Sets
Child's Pose (Stability Ball)
2 Sets x 8 Reps
Treadmill Running
3 Sets
Rowing
3 Sets
Running
3 Sets
Day 3
Push
Est. 0 min
10 exercises
Back Hyperextension
3 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 20 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 20 Reps
Day 4
Run
Est. 0 min
2 exercises
Running
3 Sets
Prisoner Squat
4 Sets x 15 Reps
Day 5
Legs
Est. 0 min
6 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Day 5
Pull
Est. 0 min
7 exercises
T Bar Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 15 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Cable Rope Hammer Curl
4 Sets x 20 Reps
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Murph
Est. 0 min
5 exercises
Running
3 Sets
Pull-Up
10 Sets x 5 Reps
Push-Up
10 Sets x 10 Reps
Bodyweight Squat
10 Sets x 15 Reps
Running
3 Sets
