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Pull, Push & Legs
AUDIO TIP
General
Beginner
None
Plan Details
The Pull, Push & Legs routine by KTrickey is a 10 day workout plan. It is a beginner level plan to achieve general fitness goals.
Pull, Push & Legs to work around 6 days at work 4 days off work. Emergency service shift pattern to cover everything and maintenance
Routine detail
Day 1
Upper Body (Push) - Chest, Shoulders, Triceps
Est. 133 min
14 exercises
Push-Up
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Day 2
Lower Body (Legs) - Strength Emphasis
Est. 130 min
14 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Day 3
Upper Body (Pull) - Back, Biceps, Rear Delts
Est. 126 min
14 exercises
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 4
Lower Body & Core - Hypertrophy Focus
Est. 106 min
12 exercises
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Day 5
Light Full-Body Circuit
Est. 168 min
6 exercises
Swimming
1 Set
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Plank
3 Sets
Kettlebell Goblet Squat
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Day 6
Mobility & Stretching, Optional Cardio
Est. 187 min
9 exercises
Crunch
3 Sets x 8 Reps
Treadmill Running
1 Set
Thoracic Spine Extension (Foam Roller)
3 Sets x 8 Reps
Chest and Shoulder Stretch
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 7
Chest, Shoulders, Triceps (Push)
Est. 96 min
12 exercises
Barbell Upright Row
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Day 8
Back, Biceps (Pull)
Est. 118 min
15 exercises
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 9
Legs - Strength & Volume
Est. 95 min
10 exercises
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Day 10
Optional or Rest Day
Est. 167 min
6 exercises
Treadmill Running
1 Set
V-Up
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Plank
3 Sets
