Time to PUSH Week 2 & 4
General
Advanced
Machine strength
Plan Details
The Time to PUSH Week 2 & 4 routine by acealkaline93 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
BACK & TRICEP BLAST
Est. 100 min
13 exercises
Stationary Bike
1 Set
Push-Up
3 Sets x 10 Reps
Band Upright Row
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
7 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
7 Sets x 12 Reps
Tue
SHOULDERS & BICEP BLAST
Est. 108 min
12 exercises
Barbell Spider Curl
7 Sets x 12 Reps
Stationary Bike
1 Set
Band Upright Row
3 Sets x 10 Reps
Barbell Seated High Front Raise
7 Sets x 12 Reps
EZ Bar Curl
7 Sets x 12 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Wed
LEGS & ABS
Est. 131 min
15 exercises
Treadmill Running
1 Set
Bodyweight Walking Lunge
3 Sets x 10 Reps
Machine Leg Extension
7 Sets x 20 Reps
Crunch
4 Sets x 20 Reps
Weight Plate Russian Twist
4 Sets x 20 Reps
Hanging Leg Raise
4 Sets x 20 Reps
V-Up
4 Sets x 1 Reps
Prisoner Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
7 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 10 Reps
Hack Squat (Reverse Position)
3 Sets x 10 Reps
Thu
CHEST & ABS
Est. 89 min
10 exercises
Stationary Bike
1 Set
Band Upright Row
3 Sets x 10 Reps
Machine Bench Press
7 Sets x 12 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell Decline Press
3 Sets x 10 Reps
Cable Flat Bench Fly
4 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 10 Reps
Machine Calf Raise
7 Sets x 20 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Fri
BICEPS & TRICEPS
Est. 140 min
12 exercises
Stationary Bike
3 Sets
Push-Up
3 Sets x 10 Reps
Band Upright Row
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Barbell Spider Curl
7 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
7 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
7 Sets x 12 Reps
