Optimal Push Pull
Shared By : stritimantis
Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 31 / 993

Average Rating

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1 votes

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Description

Monday push A
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 120 sec 6 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 90 sec 8 4 Progress Chart

Chest

Cable High Cross Over Cable High Cross Over 60 sec 8 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 8 4 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 60 sec 12 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 15 4 Progress Chart
Tuesday Pull B
Muscle Exercise Name Timer Reps Sets Track

Back

Cable Seated Row Cable Seated Row 90 sec 8 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 3 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 60 sec 12 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 3 Progress Chart

Biceps

Cable Close Grip Curl Cable Close Grip Curl 60 sec 12 3 Progress Chart

Back

Barbell Rack Pulls Barbell Rack Pulls 90 sec 8 3 Progress Chart
Thursday Push B
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 90 sec 8 4 Progress Chart

Chest

Dumbbell Incline One Arm Press Dumbbell Incline One Arm Press 60 sec 8 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 12 3 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 60 sec 8 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 12 3 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 10 3 Progress Chart
Saturday pull B
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 120 sec 6 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 90 sec 8 4 Progress Chart

Back

Cable Underhand Pull Down Cable Underhand Pull Down 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 12 3 Progress Chart