Time to PUSH
General
Advanced
Machine strength
Plan Details
The Time to PUSH routine by acealkaline93 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
BACK + TRICEPS
Est. 85 min
13 exercises
Stationary Bike
1 Set
Push-Up
3 Sets x 10 Reps
Band Upright Row
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Cable One-Arm Rotational Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Tue
SHOULDERS + BICEPS
Est. 79 min
12 exercises
Stationary Bike
1 Set
Push-Up
3 Sets x 10 Reps
Band Upright Row
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Wed
LEGS + ABS
Est. 101 min
16 exercises
Treadmill Running
1 Set
Prisoner Squat
3 Sets x 10 Reps
Bodyweight Walking Lunge
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Barbell Hack Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
V-Up
3 Sets x 10 Reps
Mountain Climber
3 Sets x 10 Reps
Barbell Zercher Squat
3 Sets x 10 Reps
Thu
CHEST + CALVES
Est. 71 min
11 exercises
Stationary Bike
1 Set
Push-Up
3 Sets x 10 Reps
Band Upright Row
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Fri
BICEPS + TRICEPS
Est. 80 min
12 exercises
Stationary Bike
1 Set
Push-Up
3 Sets x 10 Reps
Band Upright Row
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Rear Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
