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Week 1 (Push Focus)
AUDIO TIP
Sport
Intermediate
None
Plan Details
The Week 1 (Push Focus) routine by shushack is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
This workout plan is designed to be a 4 day PPL workout split, with two days designed to focus on one section of the PPL routine. This week’s focus is on the Push, with Monday’s primary focus being on chest and traps exercises. And finishing off Thursday with triceps and shoulder focused exercises.
Routine detail
Mon
Push (Chest Focus)
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dip
3 Sets x 15 Reps
Cable Mid Chest Crossover
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 20 Reps
Tue
Pull 1
Est. 0 min
7 exercises
Machine Lat Pulldown
4 Sets x 10 Reps
Machine Seated Row
3 Sets x 12 Reps
Dumbbell Pullover
2 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl
2 Sets x 12 Reps
Weight Plate Pinch
3 Sets x 1 Reps
Wed
Legs 1
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 4,5,5 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Dumbbell Walking Lunge
2 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Thu
Push (Shoulders & Triceps Focus)
Est. 0 min
6 exercises
Leverage Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 8,5,15 Reps
Dip
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 15 Reps
