3d push/pull + 2d abs
Cutting
Intermediate
Machine strength
Plan Details
The 3d push/pull + 2d abs routine by sofiane.neko is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
This intermediate weight lifting routine is focused upon an individual who wants to step up their workout, move forward from beginner style routines and start lifting heavier weights and performing exercises that target muscle growth. It is a 4 day split that has you workout 2 days followed by rest and then working out another 2 days and another 2 days of rest. Rest is key when performing this routine as you want to give your muscles enough time to recuperate from both workout days and stimulate proper muscle growth. **** Note : You are able to mix in cardio within any of the rest days if you feel it is needed within your routine.
Routine detail
Mon
Shoulder & Back
Est. 78 min
9 exercises
Rowing
1 Set
Machine Lat Pulldown
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Cable Front Raise
4 Sets x 10 Reps
Tue
Power Abs
Est. 124 min
9 exercises
Treadmill Running
1 Set
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 10 Reps
Cable Side Bend
8 Sets x 10 Reps
Cable Upward Chop
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Seated Leg Tuck
5 Sets x 10 Reps
Oblique Crunch
4 Sets x 10 Reps
Wed
Legs & Chest
Est. 96 min
11 exercises
Indoor Cycling
1 Set
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 10 Reps
Smith Machine Squat
4 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 20 Reps
Cable Cross-Over
3 Sets x 20 Reps
Thu
Power Abs
Est. 60 min
7 exercises
Treadmill Running
1 Set
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Cable Judo Flip
4 Sets x 10 Reps
Cable Side Bend
8 Sets x 10 Reps
Bench Oblique Crunch
4 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Hanging Knee Raise
4 Sets x 10 Reps
Fri
Biceps & Triceps
Est. 76 min
9 exercises
Rowing
1 Set
Machine Dip
5 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Sat
Rest biking
Est. 62 min
1 exercise
Mountain Biking
1 Set
