Full Body Push-Pull (2 Week Rotation)
General
Intermediate
Weight plate
Plan Details
The Full Body Push-Pull (2 Week Rotation) routine by essheep is a 14 day workout plan. It is an intermediate level plan to achieve general fitness goals.
A full-body workout plan designed to take advantage of the push-pull style of training. Includes suggested active rest days and a day for working with a trainer.
Routine detail
Day 1
Day 1: Lower Body
5 exercises
Walking
1 Set
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Oblique Crunch
4 Sets x 8 Reps
Day 2
Day 2: Upper Body Pull
5 exercises
Recumbent Bike
1 Set
Machine Assisted Dip
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Day 3
Day 3: Trainer's Choice
0 exercises
This day is empty
Day 4
Day 4: Upper Body Push
5 exercises
Rowing
1 Set
Dumbbell Zottman Curl
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
V-Up
4 Sets x 8 Reps
Day 5
Day 5 & 12: Trainer's Choice
0 exercises
This day is empty
Day 5
Day 5: Rest Day - Yoga
1 exercise
Yoga
1 Set
Day 6
Day 6: Lower Body
10 exercises
Box Jump Multiple Response
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Exercise not found
Leg Pull-In
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Weight Plate Rotation
4 Sets x 8 Reps
Day 7
Day 7: Upper Body Pull
10 exercises
Rowing
1 Set
Exercise not found
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Dumbbell Seated Wrist Curl
4 Sets x 8 Reps
Rowing
1 Set
Cable Seated Row
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 21 Reps
Weight Plate Hand Squeeze
4 Sets x 8 Reps
Weighted Trunk Rotation
454 Sets x 8 Reps
Day 8
Day 8: Upper Body Push
5 exercises
Walking
1 Set
Exercise not found
Dumbbell Front Raise
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Barbell Ab Rollout
4 Sets x 8 Reps
Day 9
Day 9: Rest Day - Yoga
1 exercise
Yoga
1 Set
Day 11
Day 11: Lower Body
5 exercises
Walking
1 Set
Kettlebell One-Arm Swing
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Day 13
Day 13: Upper Body Pull
5 exercises
Rowing
1 Set
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Exercise not found
Plank
4 Sets
Day 14
Rest - Dance Aerobics
1 exercise
Aerobics
1 Set
Day 14
Day 14: Upper Body Push
10 exercises
Walking
1 Set
Barbell Incline Bench Press
4 Sets x 8 Reps
Leverage Shoulder Press
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 8 Reps
Recumbent Bike
1 Set
Kettlebell Push-Up
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Abdominal Hip Roll
4 Sets x 8 Reps
