4 Day Push-Pull Week 1
General
Intermediate
Machine strength
Plan Details
The 4 Day Push-Pull Week 1 routine by FrankT1969 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is week 1 of a 2-week routine and every day includes one or more super-sets
Routine detail
Mon
Push 1
Est. 91 min
8 exercises
Machine Leg Press
5 Sets x 12 Reps
Rotator cuff dumbell raises
4 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 12 Reps
Machine Bench Press
5 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Bodyweight Calf Raise
4 Sets x 25 Reps
Bench Dip
4 Sets x 12 Reps
Indoor Cycling
1 Set
Tue
Pull 1
Est. 74 min
9 exercises
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 12 Reps
Dumbbell Hamstring Curl
5 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Dumbbell Supernated 21s
3 Sets x 21 Reps
Parallel Bar Leg Raise
5 Sets x 12 Reps
Thu
Push 2
Est. 99 min
10 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Bench Press
4 Sets x 15 Reps
Bench Dip
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Stationary Bike
1 Set
Fri
Pull 2
Est. 100 min
10 exercises
T Bar Row
5 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Barbell Spider Curl
4 Sets x 10 Reps
Glute/Hamstring Raise
5 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
5 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 12 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 10 Reps
Parallel Bar Leg Raise
5 Sets x 10 Reps
Stationary Bike
1 Set
