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jones push/pull high/low
Sport
Advanced
Machine strength
Plan Details
The jones push/pull high/low routine by DanJones4 is a 4 day workout plan. It is an advanced level plan to achieve sport fitness goals.
looking to combine strength and mass work using splits. spending no longer than 1hr in the gym 4 times a week
Routine detail
Mon
Push - High
Est. 81 min
8 exercises
Barbell Push Press
5 Sets x 5 Reps
Barbell Front Squat
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Machine Seated Tricep Dip
4 Sets x 8 Reps
Weight Plate Front Raise
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Dumbbell Deep Push-Up
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Tue
Pull - High
Est. 83 min
9 exercises
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 5 Reps
Hanging Knee Raise
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Barbell Rack Pull
5 Sets x 5 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Decline Crunch
4 Sets x 15 Reps
Thu
Push - Low
Est. 84 min
8 exercises
Barbell Push Press
4 Sets x 15 Reps
Barbell Front Squat
4 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Machine Dip
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Push-Up
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Weight Plate High Front Raise
4 Sets x 15 Reps
Fri
Pull - Low
Est. 93 min
9 exercises
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 15 Reps
Hanging Knee Raise
4 Sets x 15 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 15 Reps
Barbell Deadlift
4 Sets x 15 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Dumbbell Seated Hammer Curl
4 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Decline Crunch
4 Sets x 12 Reps
