Push and Pull 4 Day

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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

Simple yet effective 4 day push and pull excerise. Beginner to intermediate level.

Back/Bicep 6 exercises, 0 min

Dumbbell Incline Bench Row	4x10 reps	rest: 120s
Dumbbell Hammer Curl	4x10 reps	rest: 120s
Cable Front Lat Pulldown (Close Grip)	4x10 reps	rest: 120s
Barbell Curl	4x10 reps	rest: 120s
Machine Seated Row	4x10 reps	rest: 120s
EZ Bar Curl	3x50 reps	rest: 120s

Chest/Tri 5 exercises, 0 min

Machine Fly	3x10 reps	rest: 120s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 120s
Smith Machine Incline Bench Press	3x10 reps	rest: 120s
Barbell Skull Crusher (Reverse Grip)	3x10 reps	rest: 120s
EZ Bar Incline Tricep Extension	3x50 reps	rest: 120s

Leg Day BABY 6 exercises, 0 min

Machine Single-Leg Extension	3x10 reps	rest: 60s
Dumbbell Squat	3x10 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 60s
Machine Leg Press (Narrow Stance)	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x25 reps	rest: 60s
Bodyweight Calf Raise	3x25 reps	rest: 60s

Shoulder 4 exercises, 0 min