4 day Push Pull 2x Legs
Sport
Beginner
Dumbbell
Plan Details
The 4 day Push Pull 2x Legs routine by valentin.istrate is a 4 day workout plan. It is a beginner level plan to achieve sport fitness goals.
4 Day Push Pull Legs for cutting and maintaining muscle mass for men and women. The workout can be adapted to any day of the week.
Routine detail
Day 1
Push
Est. 54 min
6 exercises
Dumbbell Bench Press
4 Sets x 18 Reps
Dumbbell Seated Shoulder Press
4 Sets x 18 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 18 Reps
Dumbbell Fly
4 Sets x 18 Reps
Dumbbell Upright Row
4 Sets x 18 Reps
Dumbbell Seated Tricep Press
4 Sets x 18 Reps
Day 2
Legs 1
Est. 47 min
7 exercises
Bodyweight Squat
4 Sets x 18 Reps
Bodyweight Rear Lunge
4 Sets x 18 Reps
Barbell Romanian Deadlift
4 Sets x 18 Reps
Machine Kickback
4 Sets x 18 Reps
Decline Crunch
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 25 Reps
Back Hyperextension
4 Sets x 12 Reps
Day 3
Pull
Est. 52 min
6 exercises
Barbell Deadlift
4 Sets x 18 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 18 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 18 Reps
Burpees
4 Sets x 18 Reps
Dumbbell One-Arm Row
4 Sets x 18 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 18 Reps
Day 4
Legs 2
Est. 58 min
7 exercises
Sumo Kettle-bell Squat
4 Sets x 18 Reps
Machine Leg Press
4 Sets x 18 Reps
Barbell Romanian Deadlift
4 Sets x 18 Reps
Kettlebell Goblet Squat
4 Sets x 18 Reps
Dumbbell Step-Up
4 Sets x 18 Reps
Decline Crunch
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 25 Reps
