Push/Crossfit/Pull/Run/Legs/Abs - JEFIT

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Push/Crossfit/Pull/Run/Legs/Abs - JEFIT

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Push/Crossfit/Pull/Run/Legs/Abs

General

Intermediate

Body

Plan Details

The Push/Crossfit/Pull/Run/Legs/Abs routine by bryan.gomez.usaf is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Each day should start with a cardio/warm up element. The idea is a PPL circuit with crossfit worked in and a day for abs. Tailor the sets/reps/weight to what matches your fitness level. compound lifts should be heavy sets around 85% of your 1RM.

Routine detail

Mon

Rest

Est. 0 min

0 exercises

This day is empty

Tue

Push

Est. 62 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 5 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 10 Reps

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 10 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Wed

Crossfit

Est. 51 min

12 exercises

Push-Up Demonstration

Push-Up

5 Sets x 10 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

5 Sets x 10 Reps

Bodyweight Lunge Demonstration

Bodyweight Lunge

5 Sets x 10 Reps

Arm Circles Demonstration

Arm Circles

5 Sets x 10 Reps

Crunch Demonstration

Crunch

5 Sets x 10 Reps

Mountain Climber Demonstration

Mountain Climber

5 Sets x 10 Reps

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

5 Sets x 10 Reps

Bridge Demonstration

Bridge

5 Sets

Prisoner Squat Demonstration

Prisoner Squat

5 Sets x 10 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

5 Sets x 10 Reps

Push-Up (Close Hand) Demonstration

Push-Up (Close Hand)

5 Sets x 10 Reps

Hundreds Demonstration

Hundreds

5 Sets x 10 Reps

Thu

Pull

Est. 61 min

9 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 5 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 5 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 10 Reps

Stability Ball Back Extension Demonstration

Stability Ball Back Extension

3 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 10 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 10 Reps

Fri

Distance Run

Est. 62 min

1 exercise

Running Demonstration

Running

1 Set

Sat

Legs

Est. 75 min

8 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 5 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

5 Sets x 20 Reps

Box Jump Multiple Response Demonstration

Box Jump Multiple Response

3 Sets x 10 Reps

Bridge Demonstration

Bridge

5 Sets

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

5 Sets x 10 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

5 Sets x 20 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

3 Sets x 10 Reps

Bodyweight Side Lunge Demonstration

Bodyweight Side Lunge

3 Sets x 10 Reps

Sun

Abs

Est. 68 min

7 exercises

Crunch Demonstration

Crunch

5 Sets x 20 Reps

Plank Demonstration

Plank

5 Sets

Decline Crunch Demonstration

Decline Crunch

5 Sets x 10 Reps

Decline Bench Weighted Twist Demonstration

Decline Bench Weighted Twist

5 Sets x 10 Reps

Oblique Crunch Demonstration

Oblique Crunch

5 Sets x 10 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

5 Sets x 10 Reps

Kettlebell Figure Eight Demonstration

Kettlebell Figure Eight

5 Sets x 10 Reps