push-pull
General
Beginner
Barbell
Plan Details
The push-pull routine by ea.brazhkin is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
1 pull
Est. 62 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Chin-Up (Close Grip)
4 Sets x 8 Reps
Pull-Up (Hammer Grip)
4 Sets x 8 Reps
Barbell Shrug
2 Sets x 12 Reps
sheya
2 Sets x 12 Reps
Any
3 pull
Est. 54 min
5 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
2 Sets x 12 Reps
Any
5 pull
Est. 55 min
6 exercises
Barbell Bent-Over Row
5 Sets x 8 Reps
Chin-Up (Close Grip)
4 Sets x 8 Reps
EZ Bar Curl
3 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Machine Reverse Fly
2 Sets x 12 Reps
sheya v storoni i nazad
2 Sets x 15 Reps
Any
2 push
Est. 53 min
4 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Barbell Military Press
5 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Any
4 push
Est. 55 min
5 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Barbell Upright Row
3 Sets x 12 Reps
sheya
2 Sets x 15 Reps
Any
6 push
Est. 52 min
4 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
