Pull / Push / Legs

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4 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Pull 1 10 exercises, 1 hr 4 mins

Pull-Up	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Barbell Row	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s

Push 1 10 exercises, 1 hr 4 mins

Push-Up	3x8 reps	rest: 60s
Barbell Bench Press (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable Reverse Fly	3x8 reps	rest: 60s
Cable Shoulder Extension	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s

Rest 0 exercises, 0 min

Pull 2 10 exercises, 1 hr 5 mins

Pull-Up	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

Legs 0 exercises, 0 min

Push 2 10 exercises, 1 hr 4 mins

Push-Up	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Machine Incline Chest Press	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Weight Plate Front Raise	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Machine Inner Chest Press	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s