4 Day Push-Pull Week 2
General
Intermediate
Machine strength
Plan Details
The 4 Day Push-Pull Week 2 routine by FrankT1969 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is week 2 of a 2-week routine and every day includes one or more super-sets.
Routine detail
Mon
Push 3
Est. 88 min
9 exercises
Bodyweight Squat
4 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 100 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Partial Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Machine Calf Press
7 Sets x 5 Reps
Tue
Pull 3
Est. 130 min
10 exercises
Glute/Hamstring Raise
4 Sets x 100 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 10 Reps
T Bar Row
5 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Preacher Curl
4 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Bodyweight Calf Raise
4 Sets x 100 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 15 Reps
Parallel Bar Leg Raise
4 Sets x 12 Reps
Indoor Cycling
1 Set
Fri
Push 4
Est. 89 min
9 exercises
Jump Squat
5 Sets x 12 Reps
Push-Up
5 Sets x 12 Reps
Smith Machine Shoulder Press
5 Sets x 12 Reps
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell Fly
5 Sets x 12 Reps
Cable Rope Deltoid Row
5 Sets x 12 Reps
Z bar pulldown
5 Sets x 12 Reps
Machine Incline Chest Press
5 Sets x 12 Reps
Indoor Cycling
1 Set
Sat
Pull 4
Est. 69 min
8 exercises
Glute/Hamstring Raise
5 Sets x 12 Reps
Barbell Curl
5 Sets x 12 Reps
Barbell Clean Deadlift
5 Sets x 6 Reps
Machine Inverted Row
5 Sets x 10 Reps
Cable Pull Through
5 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
