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push pull
General
Advanced
Barbell
Plan Details
The push pull routine by maciejglow is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Chest Push
Est. 60 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Day 2
Lat Pull
Est. 52 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Day 3
Shoulder Push
Est. 40 min
6 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Day 4
Biceps Pull
Est. 59 min
9 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
