Push and Pull 4 Day
General
Beginner
Machine strength
Plan Details
The Push and Pull 4 Day routine by CavemanCam is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Simple yet effective 4 day push and pull excerise. Beginner to intermediate level.
Routine detail
Any
Shoulder
Est. 0 min
4 exercises
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Any
Chest/Tri
Est. 0 min
5 exercises
Machine Fly
3 Sets x 50 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 50 Reps
Smith Machine Incline Bench Press
3 Sets x 50 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 50 Reps
EZ Bar Incline Tricep Extension
3 Sets x 50 Reps
Any
Back/Bicep
Est. 0 min
6 exercises
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 50 Reps
Any
Leg Day BABY
Est. 0 min
6 exercises
Machine Single-Leg Extension
3 Sets x 50 Reps
Dumbbell Squat
3 Sets x 50 Reps
Machine Seated Leg Curl
3 Sets x 50 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 50 Reps
Machine Seated Calf Raise
3 Sets x 50 Reps
Bodyweight Calf Raise
3 Sets x 50 Reps
