Push Pull 4 days
General
Intermediate
Machine strength
Plan Details
The Push Pull 4 days routine by sitarski.pawel is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Push 1
9 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Kneeling Tricep Extension
3 Sets x 10 Reps
Bodyweight Single-Leg Calf Raise
3 Sets x 10 Reps
Ab Draw Leg Slide
3 Sets x 1 Reps
Day 2
Pull 1
8 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Cable Kneeling Tricep Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Exercise not found
Cable Bicep Curl
3 Sets x 10 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 10 Reps
Day 3
Push 2
9 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Inner Chest Press
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Exercise not found
Exercise not found
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Day 4
Pull 2
7 exercises
Back Hyperextension
3 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Exercise not found
Machine Unilateral Row
3 Sets x 10 Reps
Dumbbell Reverse Spider Curl
3 Sets x 10 Reps
Dumbbell Incline Bench Curl
3 Sets x 10 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 12 Reps
