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push pull
AUDIO TIP
General
Intermediate
None
Plan Details
The push pull routine by mattgeise07 is a 10 day workout plan. It is an intermediate level plan to achieve general fitness goals.
like muscles combined
Routine detail
Mon
Chest
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Rotary Torso
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Wed
back and biceps
Est. 0 min
26 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Diverging low row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Chin-Up with Knee Raise
5 Sets x 8 Reps
Machine Assisted Pull-Up
5 Sets x 7 Reps
Machine Seated Row
5 Sets x 7 Reps
T Bar Row
5 Sets x 8 Reps
Machine Back Extension
5 Sets x 7 Reps
Barbell Curl
5 Sets x 6 Reps
Cable Bicep Curl
5 Sets x 7 Reps
Cable One-Arm Bicep Curl
5 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Zottman Curl
5 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Sit-Up
2 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Alternating Heel Touch
2 Sets x 12 Reps
Oblique Crunch
2 Sets x 12 Reps
Reverse Crunch
2 Sets x 12 Reps
Crunch
2 Sets x 12 Reps
Rotary Torso
3 Sets x 8 Reps
Fri
shoulders legs
Est. 0 min
21 exercises
Barbell Squat
5 Sets x 6 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 6 Reps
Machine Leg Press
5 Sets x 7 Reps
Calf Press On Leg Press
5 Sets x 7 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 6 Reps
Dumbbell One-Arm Front Raise
5 Sets x 6 Reps
Machine Seated Leg Curl
5 Sets x 6 Reps
Machine Shoulder Press
5 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Dumbbell Reverse Fly
5 Sets x 6 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Rotary Torso
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Glute Extension
3 Sets x 8 Reps
Any
Jj and Brady shoulder and tri
Est. 0 min
14 exercises
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Any
Forearms and ab
Est. 0 min
5 exercises
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Rotary Torso
3 Sets x 8 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 8 Reps
Any
chest & triceps
Est. 0 min
22 exercises
Barbell Bench Press
5 Sets x 6 Reps
Barbell Incline Bench Press
5 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 7 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 6 Reps
Machine Fly
5 Sets x 6 Reps
Machine Inner Chest Press
5 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Cable Tricep Kickback
5 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Sit-Up
2 Sets x 20 Reps
Air Bike
2 Sets x 20 Reps
Crunch
2 Sets x 20 Reps
Alternating Heel Touch
2 Sets x 12 Reps
Oblique Crunch
2 Sets x 20 Reps
Reverse Crunch
2 Sets x 20 Reps
Dumbbell Decline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Any
Arms
Est. 0 min
11 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Rotary Torso
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Any
Shoulder and ab
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Rotary Torso
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Any
Back
Est. 0 min
9 exercises
Cable Seated Row
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Diverging low row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Rotary Torso
3 Sets x 8 Reps
Any
Ab
Est. 0 min
6 exercises
Parallel Bar Leg Raise
3 Sets x 8 Reps
Rotary Torso
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
