Pull-Push
rameshkd avatar rameshkd
Sep 16th 2022
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Pull-Push

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4 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 2 - Pull  7 exercises, 0 min

3x8 reps

rest: 60s
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Machine Assisted Pull-Up exercise demonstration
Machine Assisted Pull-Up

3x8 reps

rest: 60s audio icon
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Barbell Bent-Over Row exercise demonstration
Barbell Bent-Over Row

3x8 reps

rest: 60s audio icon
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Machine Leg Curl (Prone) exercise demonstration
Machine Leg Curl (Prone)

3x8 reps

rest: 60s audio icon
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Machine Seated Row exercise demonstration
Machine Seated Row

3x8 reps

rest: 60s audio icon
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Barbell Bicep Curl (Wide Grip) exercise demonstration
Barbell Bicep Curl (Wide Grip)

3x8 reps

rest: 60s audio icon
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Kettlebell One-Arm Swing exercise demonstration
Kettlebell One-Arm Swing

3x8 reps

rest: 60s audio icon
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Day 3 - Push  7 exercises, 0 min
Dumbbell Bench Press exercise demonstration
Dumbbell Bench Press

3x8 reps

rest: 60s audio icon
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Kettlebell Goblet Squat exercise demonstration
Kettlebell Goblet Squat

3x8 reps

rest: 60s audio icon
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Machine Leg Press exercise demonstration
Machine Leg Press

3x8 reps

rest: 60s audio icon
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Dumbbell Seated Arnold Press exercise demonstration
Dumbbell Seated Arnold Press

3x8 reps

rest: 60s audio icon
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Machine Leg Extension exercise demonstration
Machine Leg Extension

3x8 reps

rest: 60s audio icon
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Dumbbell Lateral Raise exercise demonstration
Dumbbell Lateral Raise

3x8 reps

rest: 60s audio icon
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Dumbbell Tricep Extension exercise demonstration
Dumbbell Tricep Extension

3x8 reps

rest: 60s audio icon
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Day 4 - Pull  6 exercises, 0 min
Barbell Deadlift exercise demonstration
Barbell Deadlift

3x8 reps

rest: 60s audio icon
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Machine Lat Pulldown exercise demonstration
Machine Lat Pulldown

3x8 reps

rest: 60s audio icon
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Bench Hip Thrust exercise demonstration
Bench Hip Thrust

3x8 reps

rest: 60s audio icon
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Dumbbell One-Arm Row exercise demonstration
Dumbbell One-Arm Row

3x8 reps

rest: 60s audio icon
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3x8 reps

rest: 60s
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Cable Bicep Curl exercise demonstration
Cable Bicep Curl

3x8 reps

rest: 60s audio icon
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