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Mike's Push/Pull Split ???
AUDIO TIP
General
Intermediate
None
Plan Details
The Mike's Push/Pull Split ??? routine by mikewalton3 is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a basic Push Pull Split. It should be done twice weekly, (4 sessions total) Push /Pull / Push / Pull) including legs.
Routine detail
Day 1
Pull
Est. 77 min
12 exercises
Pull-Up
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Weight Plate High Front Raise
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 2
Push
Est. 73 min
11 exercises
Machine Seated Tricep Dip
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 21 Reps
