We use cookies to help make Jefit better. By visiting this site, you agree to our cookie policy.

1 pas 2 PushPull

vwnvmnjj

Aug 25th 2022

TRY IT OUT

DOWNLOAD

1 pas 2 PushPull

DOWNLOADS/VIEWS: 0/109

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Enter your routine description

Wednesday
Thursday
Saturday
Sunday

PUSH 7 exercises, 0 min

	Barbell Bench Press	3x12 reps	rest: 90s
	Barbell Incline Bench Press	3x12 reps	rest: 90s
	Machine Fly	3x8 reps	rest: 60s
	Dumbbell Lateral Raise	3x12 reps	rest: 90s
	Dumbbell Reverse Fly	3x12 reps	rest: 60s
	Machine Dip	3x10 reps	rest: 90s
	Cable Shoulder Extension	3x12 reps	rest: 90s

PULL 5 exercises, 0 min

	Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 90s
	Cable V Bar Pulldown	4x10 reps	rest: 90s
	Cable Seated Row	4x10 reps	rest: 90s
	Cable Bicep Curl	3x8 reps	rest: 60s
	EZ Bar Preacher Curl (Close Grip)	3x8 reps	rest: 60s

PUSH2 6 exercises, 0 min

	Leverage Chest Press	3x8 reps	rest: 90s
	Dumbbell Incline Bench Press	3x10 reps	rest: 90s
	Cable Cross-Over	3x8 reps	rest: 60s
	Dumbbell Lateral Raise	3x12 reps	rest: 90s
	Leverage Machine Shrug	3x12 reps	rest: 90s
	Cable Tricep Pushdown (Rope)	3x12 reps	rest: 90s

PULL2 5 exercises, 0 min

	Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 90s
	Cable Seated Row	4x10 reps	rest: 90s
	Machine Seated Row	4x10 reps	rest: 90s
	EZ Bar Curl	3x10 reps	rest: 90s
	Cable Rope Hammer Curl	3x10 reps	rest: 90s

Featured Workout plans

Try one of these professionally designed workout plans

3-Day Ab Circuit for Women

Jefit 5x5 Strength Training Routine

JeFit Strength & Conditioning Plan

Strength Training Maintenance

Mother's Day Routine

Build Mass Routine

The 5/3/1 Strength Program

Dumbbell Strength Workout (Phase 2)

3/7 Method: Strength Machine Only

Push/Pull Program (4-Days)

Dumbbell Routine (Home or Gym)

Dumbbell Shoulders & Arms 2

Full Body Training Plan (3-days)

Full Body Training (1 muscle group/day)

Machine-Based Strength Program

Upper Body Strength Plan (Barbell/DB only)

Cardio: 20-Minute Session(s)

6x6 Full Body Strength

Barbell Muscle Building Plan

3 Day Dumbbell Split Program 2

Home or Gym Dumbbell Program 2

Bodyweight 8 Routine