Apostlerob
Push & Pull 3 Day Repeat
AUTOPLAY
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Push & Pull 3 Day Repeat routine by Apostlerob is a 5 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Day 1
Day 2
Day 3
Day 4
Day 5
Back & Biceps
Est time: 240 min
27 exercises
Treadmill Running
Cardio
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Elliptical Training
Cardio
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Indoor Cycling
Cardio
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Machine Lat Pulldown
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Preacher Curl Machine
Biceps
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Machine Seated Row
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Machine Back Extension
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Bicep Curl Machine
Biceps
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell One-Arm Row
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Machine Assisted Pull-Up
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Elliptical Training
Cardio
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
EZ Bar Curl
Biceps
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Alternating Bicep Curl
Biceps
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Reverse Fly
Shoulders
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Cable Rope Hammer Curl
Biceps
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Cable Lat Pulldown (Wide Grip)
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Cable Shoulder Extension
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Cable Front Lat Pulldown (Close Grip)
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
abdominal machine
Abs
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
MTS Front Pulldown
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Alternating Hammer Curl
Biceps
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Mts row machine
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Machine Ab Crunch
Abs
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Parallel Bar Leg Raise
Abs
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
abdominal machine
Abs
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
EZ Bar Curl
Biceps
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Machine Reverse Fly
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
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