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Push-pull 25
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General
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Plan Details
The Push-pull 25 routine by kamilla.tallerud is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Push-pull, leg focused.
Routine detail
Day 1
Legs
Est. 0 min
7 exercises
Machine Leg Extension
3 Sets x 10 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Machine Leg Press
4 Sets x 8 Reps
Mountain Climber
3 Sets x 20 Reps
Day 2
Push
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Day 3
Glutes
Est. 0 min
6 exercises
Barbell Hip Thrust
4 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Back Hyperextension
4 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 8 Reps
Dumbbell Step-Up
4 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Day 4
Pull
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Alternating Seated Curl
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Leg Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Day 5
Extra
Est. 0 min
8 exercises
Cable Upright Row
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
