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Push / Pull / Other
General
Beginner
Machine strength
Plan Details
The Push / Pull / Other routine by TokenWhiteGirl is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
A semi rounded Push / Pull / Legs routine for people with a busted lower back.
Routine detail
Day 1
Push
Est. 57 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dip
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Seated Press (Palms In)
3 Sets x 12 Reps
Cable Straight Arm Crossover
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Day 2
Pull
Est. 56 min
7 exercises
Weighted Pull-Up
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Day 3
Other
Est. 52 min
7 exercises
Kettlebell Goblet Squat
4 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Plank
3 Sets
Cable Pallof Press with Rotation
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
