2er Push/Pull 12.10.15 - WS15/16 *update*
General
Intermediate
Machine strength
Plan Details
The 2er Push/Pull 12.10.15 - WS15/16 *update* routine by hanullfie is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Push
Est. 59 min
9 exercises
Dumbbell Incline Bench Press
5 Sets x 7 Reps
Cable Lower Chest Raise
3 Sets x 7 Reps
Dumbbell Lateral Raise
3 Sets x 7 Reps
Weight Plate Front Raise
2 Sets x 7 Reps
Cable Shoulder Extension
2 Sets x 7 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 7 Reps
Machine Leg Press (Wide Stance)
5 Sets x 7 Reps
Machine Leg Extension
3 Sets x 7 Reps
Machine Ab Crunch
4 Sets x 7 Reps
Day 2
Pull
Est. 53 min
9 exercises
T Bar Row
5 Sets x 7 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 7 Reps
Preacher Curl Machine
2 Sets x 7 Reps
Dumbbell Hammer Curl
2 Sets x 7 Reps
Dumbbell Shoulder Shrug
3 Sets x 7 Reps
Machine Leg Curl (Prone)
4 Sets x 7 Reps
Machine Calf Raise
3 Sets x 7 Reps
Machine Seated Calf Raise
3 Sets x 7 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 7 Reps
