PUSH, PULL, PUSH, PULL
General
Beginner
Dumbbell
Plan Details
The PUSH, PULL, PUSH, PULL routine by ln760 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Tue
Push B
Est. 39 min
7 exercises
Barbell Military Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell See Saw Press
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Thu
Pull B
Est. 39 min
7 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
21's
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Sat
Push A
Est. 62 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
cable high one arm (lower chest)
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell One-Arm Bent-Over Reverse Fly
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Sun
Pull A
Est. 56 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable One-Arm High Curl
3 Sets x 10 Reps
trap pull
4 Sets x 20 Reps
Any
Abs
Est. 35 min
5 exercises
Hanging Leg Raise
3 Sets x 20 Reps
Weight Plate Rotation
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 20 Reps
Bench Leg Pull-In
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
