push/pull - JEFIT

push/pull - JEFIT

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push/pull

General

Beginner

Dumbbell

Plan Details

The push/pull routine by LiftWeightGood is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Any

1 Push Day 1

Est. 85 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 12 Reps

EZ Bar Tricep Extension (Close Grip) Demonstration

EZ Bar Tricep Extension (Close Grip)

4 Sets x 12 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 12 Reps

T-bar Chest Vertical Press Demonstration

T-bar Chest Vertical Press

4 Sets x 12 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

4 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 12 Reps

Any

1 Legs Day 1

Est. 62 min

6 exercises

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

6 Sets x 12 Reps

Barbell Squat Demonstration

Barbell Squat

6 Sets x 12 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 12 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

4 Sets x 12 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 12 Reps

Bench Leg Raise (Supine) Demonstration

Bench Leg Raise (Supine)

3 Sets x 12 Reps

Any

1 Push Day 2

Est. 90 min

9 exercises

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

5 Sets x 12 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 12 Reps

Dumbbell Incline Bench Press (Hammer Grip) Demonstration

Dumbbell Incline Bench Press (Hammer Grip)

4 Sets x 12 Reps

Svend Press Demonstration

Svend Press

4 Sets x 12 Reps

Any

1 Legs Day 2

Est. 69 min

7 exercises

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

6 Sets x 12 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

6 Sets x 12 Reps

Bodyweight Wall Squat Demonstration

Bodyweight Wall Squat

3 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 12 Reps

Ab Rollout Demonstration

Ab Rollout

4 Sets x 12 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 12 Reps

Decline Bench Weighted Twist Demonstration

Decline Bench Weighted Twist

4 Sets x 12 Reps

Any

1 Pull Day 1

Est. 87 min

9 exercises

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 12 Reps

Cable Face Pull Demonstration

Cable Face Pull

4 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Any

1 Pull Day 2

Est. 83 min

9 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

4 Sets x 12 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 12 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

4 Sets x 12 Reps

Meadow Row Demonstration

Meadow Row

4 Sets x 12 Reps

Barbell Curl Against an Incline Demonstration

Barbell Curl Against an Incline

4 Sets x 12 Reps

Cable Rope Lat Pulldown Demonstration

Cable Rope Lat Pulldown

4 Sets x 12 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

4 Sets x 12 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

3 Sets x 12 Reps