New Pull/Push routine by Steve
General
Intermediate
Machine strength
Plan Details
The New Pull/Push routine by Steve routine by steve105 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Basically a PPL without legs. You are supposed to add 1 set on most lifts every week. It hits most of the upper body parts 2 times per week. Even traps, traps are important to look big so don't sleep on these. Reps and set were made following recommendations from rennaissanceperiodization.com I choose exercises based on recommendations from rennaissanceperiodization again, and fitness youtubers like the 3Js (Jeff Cavaliere , Jeff Nippard, Jeremy Ethier). For biceps work the tip is to remove any wrist work because there is forearms work for that.
Routine detail
Mon
Pull#1
Est. 62 min
7 exercises
Pull-Up
3 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Barbell Snatch Shrug
4 Sets x 15 Reps
Tue
Push#1
Est. 54 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Bench Press
2 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 15 Reps
Cable Lateral Raise
5 Sets x 15 Reps
Cable Tricep Kickback
2 Sets x 20 Reps
Thu
Pull#2
Est. 63 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 12 Reps
EZ Bar Curl
4 Sets x 10 Reps
Barbell Rack Pull
5 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Fri
Push#2
Est. 44 min
6 exercises
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
Machine Fly
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Cable Lateral Raise
5 Sets x 15 Reps
