Push and pull
General
Intermediate
Machine strength
Plan Details
The Push and pull routine by peternvy is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Pull 1
Est. 49 min
6 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Rowing
1 Set
Tue
Push 1
Est. 73 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Barbell Bench Press
5 Sets x 5 Reps
Chest Dip
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8 Reps
Step Machine
1 Set
Fri
Pull 2
Est. 53 min
6 exercises
T Bar Row
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
EZ Bar Curl
1 Set x 21 Reps
Decline Bench Weighted Twist
4 Sets x 8 Reps
Rowing
1 Set
Sat
Push 2
Est. 72 min
8 exercises
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Military Press
5 Sets x 5 Reps
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Walking
1 Set
