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Optimal Push Pull
General
Intermediate
Machine strength
Plan Details
The Optimal Push Pull routine by stritimantis is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
push A
Est. 55 min
6 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Tue
Pull B
Est. 46 min
6 exercises
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Thu
Push B
Est. 53 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline One-Arm Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 10 Reps
Sat
pull B
Est. 49 min
6 exercises
Barbell Deadlift
4 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
