push pull
General
Beginner
Machine strength
Plan Details
The push pull routine by 100kg_2010 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
push and pull workout for new people who are beginning to workout. mixed in squats, planks, and bridges for each workout.
Routine detail
Day 1
pull day
Est. 128 min
24 exercises
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Band Alternating Bicep Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
cardio
1 Set
Plank
3 Sets
Pelvic Tilt to Glute Bridge
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 2
push day
Est. 151 min
26 exercises
Push-Up
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 8 Reps
Cable Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Tricep Stretch
3 Sets x 8 Reps
Towel Tricep Extension
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
cardio
1 Set
Plank
3 Sets
Pelvic Tilt to Glute Bridge
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Day 3
legs
Est. 94 min
15 exercises
Barbell Glute Bridge
3 Sets x 8 Reps
Glute Stretch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Kettlebell Leg Pass
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Band Squat
3 Sets x 8 Reps
