Push&Pull 2.0
Sport
Advanced
Machine strength
Plan Details
The Push&Pull 2.0 routine by teun.w is a 6 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Mon
Push 1
Est. 65 min
8 exercises
Barbell Bench Press
5 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
6 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 6 Reps
Machine Fly
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Kettlebell Push-Up
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Tue
Pull & Ergo
Est. 58 min
10 exercises
Rowing
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 12 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 16 Reps
Dumbbell Lateral Raise
3 Sets x 7 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Wed
Legs & Swim
Est. 94 min
12 exercises
Swimming
1 Set
Smith Machine Bulgarian Split Squat
6 Sets x 10 Reps
Barbell Squat
5 Sets x 6 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Machine Single-Leg Press
6 Sets x 12 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Single-Leg Extension
6 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Thu
Push 2
Est. 75 min
9 exercises
Barbell Military Press
5 Sets x 6 Reps
Dumbbell Incline Bench Press
5 Sets x 6 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Barbell Decline Bench Press
5 Sets x 6 Reps
Barbell Push Press Behind the Neck
3 Sets x 8 Reps
Smith Machine Rear Shoulder Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 15 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Fri
Pull & Cardio
Est. 73 min
12 exercises
Running
1 Set
Walking
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Cable Rope Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Lateral Raise
6 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 16 Reps
Barbell Shrug
3 Sets x 8 Reps
Any
Extra
Est. 75 min
12 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Barbell Clean and Jerk
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
