jones push/pull high/low

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3 DAYS - Sport Specific - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

looking to combine strength and mass work using splits. spending no longer than 1hr in the gym 4 times a week

Push - High 8 exercises, 1 hr 21 mins

Pull - High 9 exercises, 1 hr 23 mins

Barbell Bent-Over Row (Reverse Grip)	5x5 reps	rest: 60s
Hanging Knee Raise	4x8 reps	rest: 60s
Barbell Preacher Curl	4x8 reps	rest: 90s
Barbell Rack Pull	5x5 reps	rest: 120s
Dumbbell Side Bend	4x8 reps	rest: 60s
Dumbbell Incline Hammer Curl	4x8 reps	rest: 60s
Machine Lat Pulldown	4x8 reps	rest: 60s
Machine Leg Curl (Prone)	4x8 reps	rest: 60s
Decline Crunch	4x15 reps	rest: 60s

Push - Low 8 exercises, 1 hr 23 mins

Barbell Push Press	4x15 reps	rest: 60s
Barbell Front Squat	4x15 reps	rest: 60s
Barbell Incline Bench Press	4x15 reps	rest: 60s
Machine Dip	4x15 reps	rest: 60s
Machine Leg Extension	4x15 reps	rest: 60s
Push-Up	4x15 reps	rest: 60s
Cable Shoulder Extension	4x15 reps	rest: 60s
Weight Plate High Front Raise	4x15 reps	rest: 60s

Pull - Low 9 exercises, 1 hr 33 mins

Barbell Bent-Over Row (Reverse Grip)	4x15 reps	rest: 60s
Hanging Knee Raise	4x15 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	4x15 reps	rest: 60s
Barbell Deadlift	4x15 reps	rest: 60s
Dumbbell Side Bend	4x15 reps	rest: 60s
Dumbbell Seated Hammer Curl	4x15 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	4x15 reps	rest: 60s
Machine Leg Curl (Prone)	4x15 reps	rest: 60s
Decline Crunch	4x12 reps	rest: 60s