Time to PUSH Week 2 & 4 - JEFIT

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Time to PUSH Week 2 & 4 - JEFIT

Time to PUSH Week 2 & 4 banner

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 Demonstration

Stationary Bike

1 Set

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Band Upright Row Demonstration

Band Upright Row

3 Sets x 10 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 10 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

3 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

7 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 10 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

7 Sets x 12 Reps

Tue

SHOULDERS & BICEP BLAST

Est. 108 min

12 exercises

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 10 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

7 Sets x 12 Reps

Stationary Bike Demonstration

Stationary Bike

1 Set

Band Upright Row Demonstration

Band Upright Row

3 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

7 Sets x 12 Reps

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Barbell Seated High Front Raise Demonstration

Barbell Seated High Front Raise

7 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Wed

LEGS & ABS

Est. 131 min

15 exercises

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 10 Reps

Hack Squat (Reverse Position) Demonstration

Hack Squat (Reverse Position)

3 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Bodyweight Walking Lunge Demonstration

Bodyweight Walking Lunge

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

7 Sets x 20 Reps

Crunch Demonstration

Crunch

4 Sets x 20 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

4 Sets x 20 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 20 Reps

V-Up Demonstration

V-Up

4 Sets x 1 Reps

Prisoner Squat Demonstration

Prisoner Squat

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

7 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 12 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

3 Sets x 10 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 12 Reps

Thu

CHEST & ABS

Est. 89 min

10 exercises

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 20 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

7 Sets x 20 Reps

Stationary Bike Demonstration

Stationary Bike

1 Set

Band Upright Row Demonstration

Band Upright Row

3 Sets x 10 Reps

Machine Bench Press Demonstration

Machine Bench Press

7 Sets x 12 Reps

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Dumbbell Decline Press Demonstration

Dumbbell Decline Press

3 Sets x 10 Reps

Cable Flat Bench Fly Demonstration

Cable Flat Bench Fly

4 Sets x 12 Reps

Dumbbell Incline Bench Press (Hammer Grip) Demonstration

Dumbbell Incline Bench Press (Hammer Grip)

3 Sets x 10 Reps

Fri

BICEPS & TRICEPS

Est. 140 min

12 exercises

Stationary Bike Demonstration

Stationary Bike

3 Sets

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Band Upright Row Demonstration

Band Upright Row

3 Sets x 10 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 10 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

7 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

7 Sets x 12 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 12 Reps

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

3 Sets x 10 Reps

Dumbbell Tricep Extension (Supine) Demonstration

Dumbbell Tricep Extension (Supine)

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

7 Sets x 12 Reps