Push/Pull/Legs/Cardio Advanced

General

Advanced

Dumbbell

Plan Details

The Push/Pull/Legs/Cardio Advanced routine by clarkyfucknugget is a 8 day workout plan. It is an advanced level plan to achieve general fitness goals.

Monday Push Strength Tuesday Pull Strength Wednesday Cardio - Run 1 hour Thursday Push Hyper Friday Legs/Abs - Superset ab exercises Saturday Pull Hyper Sunday Hike 1 hr with at least 10 kg backpack Cardio Run at least 10 km each week. And bike at least two times each week. Running is for cardio and endurance and biking is for lactic acid control. Sets/Reps 5 sets means 2 warm up sets. 4 sets means 4 max rep sets. Warm up and stretching Walk for 5 min before every workout, do 2 warm up sets before each muscle group and stretch the muscles used after every workout! Optional Do some light cardio or core/extra exercises at noon every day, and do the major workout in the afternoon or vice versa.

Routine detail

Mon

Push Strength

Est. 63 min

4 exercises

Barbell Bench Press

5 Sets x 6 Reps

Barbell Incline Bench Press

4 Sets x 6 Reps

Dip

3 Sets x 6 Reps

Barbell Push Press

4 Sets x 6 Reps

Tue

Pull Strength

Est. 43 min

3 exercises

Pull-Up

4 Sets x 6 Reps

Barbell Deadlift

4 Sets x 6 Reps

Barbell Bent-Over Row

3 Sets x 6 Reps

Wed

Cardio

Est. 123 min

2 exercises

Running

1 Set

Treadmill Running

1 Set

Thu

Push Hyper

Est. 55 min

6 exercises

Dumbbell Fly

3 Sets x 12 Reps

Dumbbell Incline Fly

3 Sets x 12 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Seated Arnold Press

3 Sets x 12 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

EZ Bar Tricep Extension

3 Sets x 12 Reps

Fri

Legs/Abs

Est. 49 min

5 exercises

Barbell Standing Calf Raise

3 Sets x 12 Reps

Dumbbell Lunge

3 Sets x 12 Reps

Barbell Deep Squat

5 Sets x 12 Reps

Handstanding Twists

3 Sets x 20 Reps

Leg Raise Rotation With Ball

3 Sets x 20 Reps

Sat

Pull Hyper

Est. 55 min

6 exercises

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable Seated Row

3 Sets x 12 Reps

Dumbbell One-Arm Row

3 Sets x 12 Reps

EZ Bar Preacher Curl (Close Grip)

3 Sets x 12 Reps

Cable Reverse Curl

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Sun

Hiking

Est. 3 min

1 exercise

Hiking

1 Set

Any

Extra

Est. 240 min

11 exercises

Elliptical Training

1 Set

Walking

1 Set

Treadmill Running

1 Set

Rowing

1 Set

Indoor Cycling

1 Set

Swimming

1 Set

Dumbbell Wrist Curl (Neutral Grip)

3 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Up)

3 Sets x 8 Reps

Hiking

1 Set

Handstanding Twists

3 Sets x 8 Reps

Rotational Pull

3 Sets x 8 Reps