advaldez

Jul 18th 2019

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Push/Pull

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5 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Push 1 9 exercises, 1 hr 0 min

Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Squat	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s

Pull 1 8 exercises, 1 hr 47 mins

Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Glute Kickback	3x8 reps	rest: 60s
Bridge	3x8 reps	rest: 60s
Aerobics	1x0 reps	rest: 60s
Dumbbell Seated Alternating Hammer Curl	3x8 reps	rest: 60s

Push 2 9 exercises, 1 hr 0 min

Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press (Palms in)	3x8 reps	rest: 60s
Dumbbell Incline Tricep Extension	3x8 reps	rest: 60s
Dumbbell Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Hammer Shoulder Press	3x8 reps	rest: 60s
Dumbbell Reverse Fly	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Step-Up	3x8 reps	rest: 60s
Dumbbell Squat	3x8 reps	rest: 60s

Pull 2 8 exercises, 1 hr 47 mins

Dumbbell Prone Incline Shrug	3x8 reps	rest: 60s
Dumbbell Rear Delt Row	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Flutter Kick	3x8 reps	rest: 60s
Bridge	3x8 reps	rest: 60s
Dumbbell One-Arm Incline Curl	3x8 reps	rest: 60s
Aerobics	1x0 reps	rest: 60s

Push 3 10 exercises, 1 hr 6 mins

Dumbbell Incline Fly With A Twist	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Decline Fly	3x8 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Dumbbell Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Squat	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Push-Up (Close Hand)	3x8 reps	rest: 60s

Pull 3 8 exercises, 1 hr 47 mins

Dumbbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Incline Bench Row	3x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 60s
Dumbbell Seated Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Incline Curl	3x8 reps	rest: 60s
Superman	3x8 reps	rest: 60s
Bridge	3x8 reps	rest: 60s
Aerobics	1x0 reps	rest: 60s