starting push/pull
Shared By : hsaxon900
Frequency : 6 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 3 / 426

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Description

3-day split focused on main lifts and improving posture.

Monday Push
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 60 sec 8 3 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 120 sec 5 5 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 120 sec 5 5 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 120 sec 5 5 Progress Chart

Lower Legs

Calf Press on Leg Press Machine Calf Press on Leg Press Machine 120 sec 10 3 Progress Chart

Triceps

Dip Dip 60 sec 10 3 Progress Chart
Tuesday Pull
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 60 sec 8 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 120 sec 5 5 Progress Chart

Back

Barbell Reverse Grip Bent Over Row Barbell Reverse Grip Bent Over Row 120 sec 5 5 Progress Chart

Upper Legs

Dumbbell Stiff Leg Deadlift Dumbbell Stiff Leg Deadlift 120 sec 5 5 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 120 sec 5 5 Progress Chart

Shoulders

Weight Plate Lying Face Down Neck Resistance Weight Plate Lying Face Down Neck Resistance 60 sec 10 3 Progress Chart

Shoulders

Weight Plate Lying Face Up Neck Resistance Weight Plate Lying Face Up Neck Resistance 60 sec 10 3 Progress Chart
Wednesday Abs
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 60 sec 8 3 Progress Chart

Abs

Sit Up Sit Up 60 sec 15 3 Progress Chart

Abs

Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise 60 sec 15 3 Progress Chart

Abs

Jackknife Sit up Jackknife Sit up 60 sec 10 3 Progress Chart

Abs

Leg Pull In Leg Pull In 60 sec 15 3 Progress Chart

Abs

Toe Touchers Toe Touchers 60 sec 10 3 Progress Chart

Abs

Crunches Crunches 60 sec 15 3 Progress Chart

Abs

Reverse Crunch Reverse Crunch 60 sec 15 3 Progress Chart
Thursday Push
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 60 sec 8 3 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 120 sec 5 5 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 120 sec 5 5 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 120 sec 5 5 Progress Chart

Lower Legs

Calf Press on Leg Press Machine Calf Press on Leg Press Machine 120 sec 10 3 Progress Chart

Triceps

Dip Dip 60 sec 10 3 Progress Chart
Friday Pull
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 60 sec 8 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 120 sec 5 5 Progress Chart

Back

Barbell Reverse Grip Bent Over Row Barbell Reverse Grip Bent Over Row 120 sec 5 6 Progress Chart

Upper Legs

Dumbbell Stiff Leg Deadlift Dumbbell Stiff Leg Deadlift 120 sec 5 5 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 120 sec 5 5 Progress Chart

Shoulders

Weight Plate Lying Face Down Neck Resistance Weight Plate Lying Face Down Neck Resistance 60 sec 10 3 Progress Chart

Shoulders

Weight Plate Lying Face Up Neck Resistance Weight Plate Lying Face Up Neck Resistance 60 sec 10 3 Progress Chart
Saturday Abs
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 60 sec 8 3 Progress Chart

Abs

Sit Up Sit Up 60 sec 15 3 Progress Chart

Abs

Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise 60 sec 15 3 Progress Chart

Abs

Jackknife Sit up Jackknife Sit up 60 sec 10 3 Progress Chart

Abs

Leg Pull In Leg Pull In 60 sec 15 3 Progress Chart

Abs

Toe Touchers Toe Touchers 60 sec 10 3 Progress Chart

Abs

Crunches Crunches 60 sec 15 3 Progress Chart

Abs

Reverse Crunch Reverse Crunch 60 sec 15 3 Progress Chart