Corporate Gym - 2 Day Push-Pull

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RATING: 86 (FROM 1 JEFIT MEMBERS)

1 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 2 day push-pull setup based on equipment I found, and seem to typically find in a medium size corporate setup where barbell and dumbbell free-weights remain unavailable.

*4 days a week - 2 on, 1 off, 2 on, 2 off - ABXABXX
*2 on, 1 off -ABX
*every other day - AXBX
*3 days a week - XAXBXAX,XBXAXBX

I created with help from EXRX.net and used this for several months in conjunction with jogging 3 days a week to experience significant muscle gain and fat loss.

Before you rate or dismiss for lack of free weights please remember this routine was created specifically to the needs of a small corporate gym setup.

Day 2
Day 1

Push 5 exercises, 32 mins

Machine Inner Chest Press	3x10 reps	rest: 60s
Bench Push-Up	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Machine Shoulder Press	3x10 reps	rest: 60s
Dip	3x6 reps	rest: 60s

Pull 7 exercises, 44 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Cable Upright Row	3x8 reps	rest: 60s
Cable Shrug	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s