Push Pull Workout
General
Beginner
Barbell
Plan Details
The Push Pull Workout routine by alface.acelga is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Push
Est. 0 min
0 exercises
This day is empty
Day 2
Pull
Est. 0 min
0 exercises
This day is empty
Day 3
Legs
Est. 70 min
8 exercises
Machine Kneeling Leg Curl
3 Sets x 16 Reps
Dumbbell Squat
3 Sets x 16 Reps
Barbell Clean Deadlift
3 Sets x 16 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 16 Reps
Machine Leg Extension
3 Sets x 16 Reps
Barbell Seated Calf Raise
3 Sets x 16 Reps
Barbell Standing Calf Raise
3 Sets x 16 Reps
Crunch
5 Sets x 25 Reps
Day 4
Push 2
Est. 87 min
11 exercises
Machine Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Rope Pullover (Supine)
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Crunch
5 Sets x 25 Reps
Day 5
Pull 2
Est. 85 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 12 Reps
Crunch
5 Sets x 25 Reps
Day 6
Legs
Est. 70 min
8 exercises
Machine Kneeling Leg Curl
3 Sets x 16 Reps
Dumbbell Squat
3 Sets x 16 Reps
Barbell Clean Deadlift
3 Sets x 16 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 16 Reps
Machine Leg Extension
3 Sets x 16 Reps
Barbell Seated Calf Raise
3 Sets x 16 Reps
Barbell Standing Calf Raise
3 Sets x 16 Reps
Crunch
5 Sets x 25 Reps
