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push pull with ab work
General
Beginner
None
Plan Details
The push pull with ab work routine by kevin.wezen is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
4 day a week, push pull style with ab work and light cardio. 30 min workouts stretching helps with recovery
Routine detail
Mon
chest sho tri
Est. 47 min
7 exercises
Barbell Bench Press
5 Sets x 20,15,5,5,5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Seated Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Tue
legs back bi
Est. 49 min
7 exercises
Barbell Squat
5 Sets x 20,15,5,5,5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Wed
optional: abs/ light cardio
Est. 63 min
4 exercises
Hanging Leg Raise
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 30 Reps
Weighted Crunch
3 Sets x 15 Reps
Indoor Cycling
1 Set
Thu
chest sho tri
Est. 47 min
7 exercises
Barbell Incline Bench Press
5 Sets x 20,15,5,5,5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Fri
leg back bi
Est. 51 min
7 exercises
Barbell Deadlift
5 Sets x 20,15,5,5,5 Reps
Barbell Lunge
3 Sets x 16 Reps
T Bar Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Sat
optional: abs/ light cardio
Est. 63 min
4 exercises
Hanging Knee Raise
3 Sets x 15 Reps
Barbell Seated Twist
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Indoor Cycling
1 Set
Sun
Do some moving
Est. 0 min
0 exercises
This day is empty
