push pull 2 day split
General
Intermediate
Machine strength
Plan Details
The push pull 2 day split routine by ConalHolmes is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest Shoulders Triceps 1
Est. 85 min
8 exercises
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Day 2
Legs Back Biceps 1
Est. 84 min
8 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Front Squat
4 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12 Reps
Day 3
Chest Shoulders Triceps 2
Est. 99 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Decline Press
3 Sets x 12 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 12 Reps
Stability Ball Cable Fly
3 Sets x 12 Reps
Cable Rope Deltoid Row
3 Sets x 12 Reps
Machine Seated Tricep Dip
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Day 4
Legs Back Biceps 2
Est. 0 min
0 exercises
This day is empty
