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Push, Pull, Repeat
Cutting
Intermediate
Machine strength
Plan Details
The Push, Pull, Repeat routine by K.Tran is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
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Routine detail
Mon
Push/Strength
Est. 104 min
12 exercises
Push-Up
4 Sets x 10 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Smith Machine Decline Bench Press (Close Grip)
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Seated Arnold Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 5 Reps
Dumbbell One-Arm Front Raise
5 Sets x 5 Reps
Cable Lower Chest Raise
5 Sets x 5 Reps
Dip
5 Sets x 5 Reps
Tue
Pull/Strength
Est. 104 min
12 exercises
Chin-Up with Knee Raise
4 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable V Bar Pulldown
5 Sets x 5 Reps
Cable Shoulder Extension
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Dumbbell One-Arm Row
5 Sets x 5 Reps
Cable Rope Face Pull
5 Sets x 5 Reps
Dumbbell Deltoid Raise
5 Sets x 5 Reps
Barbell Shrug
5 Sets x 5 Reps
EZ Bar Curl
5 Sets x 5 Reps
EZ Bar Preacher Curl (Close Grip)
5 Sets x 5 Reps
Dumbbell Hammer Curl
5 Sets x 5 Reps
Wed
Legs/Strength
Est. 61 min
7 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Lunge
5 Sets x 5 Reps
Machine Seated Leg Curl
5 Sets x 5 Reps
Machine Leg Extension
5 Sets x 5 Reps
Barbell Standing Calf Raise
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Thu
Push/Hyper
Est. 104 min
12 exercises
Push-Up
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Smith Machine Decline Bench Press (Close Grip)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Fri
Pull/Hyper
Est. 103 min
12 exercises
Chin-Up with Knee Raise
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell Deltoid Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Sat
Legs/Hyper
Est. 61 min
7 exercises
Barbell Deadlift
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Any
Abs/Cardio
Est. 53 min
4 exercises
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Plank
4 Sets
Elliptical Training
1 Set
