sidart2
push-pull 4 day/wk
General
Intermediate
Barbell
Plan Details
The push-pull 4 day/wk routine by sidart2 is a 7 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Plan Description
Designed for intermediate bodybuilders 2 push / pull per week. All body parts Gym equipment- Rac...
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Barbell push
Est time: 99 min
15 exercises
Crunch
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Machine Calf Raise
Lower Legs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Bench Press (Wide Grip)
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Incline Bench Press
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Decline Bench Press (Wide Grip)
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Machine Fly
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Shoulder Press
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Lateral Raise
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Seated Front Raise (Hammer)
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dip
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Tricep Extension (Supine)
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Shoulder Extension
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Squat
Upper Legs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Machine Leg Extension
Upper Legs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Lunge
Upper Legs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
