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Push Pull

tugce.s

Oct 13th 2018

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Push Pull

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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

Monday
Tuesday
Wednesday
Friday
Saturday

Push 9 exercises, 57 mins

	Modified Push-Up to Forearms	3x8 reps	rest: 60s
	Prisoner Squat	3x8 reps	rest: 60s
	Dumbbell Bench Press	3x8 reps	rest: 60s
	Dumbbell Lunge	3x8 reps	rest: 60s
	Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
	Single-Leg Glute Bridge	3x8 reps	rest: 60s
	Dumbbell Alternating Tricep Kickback	3x8 reps	rest: 60s
	Dumbbell Deadlift	3x8 reps	rest: 60s
		3x8 reps	rest: 60s

Pull 9 exercises, 54 mins

	Dumbbell One-Arm Row	3x8 reps	rest: 60s
	Crunch	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Leg Raise	3x8 reps	rest: 60s
	Dumbbell Bent-Over Row	3x8 reps	rest: 60s
	Weight Plate Rotation	3x8 reps	rest: 60s
	Dumbbell Hammer Curl	3x8 reps	rest: 60s
	Hip Raise	3x8 reps	rest: 60s
		3x8 reps	rest: 60s

Cardio 5 exercises, 1 hr 12 mins

		1x0 reps	rest: 60s
		1x0 reps	rest: 60s
	Mountain Climber	1x8 reps	rest: 60s
		1x8 reps	rest: 60s
	Walking	1x0 reps	rest: 60s

Push 9 exercises, 57 mins

	Modified Push-Up to Forearms	3x8 reps	rest: 60s
	Prisoner Squat	3x8 reps	rest: 60s
	Dumbbell Bench Press	3x8 reps	rest: 60s
	Dumbbell Lunge	3x8 reps	rest: 60s
	Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
	Single-Leg Glute Bridge	3x8 reps	rest: 60s
	Dumbbell Alternating Tricep Kickback	3x8 reps	rest: 60s
	Dumbbell Deadlift	3x8 reps	rest: 60s
		3x8 reps	rest: 60s

Pull 9 exercises, 54 mins

	Dumbbell One-Arm Row	3x8 reps	rest: 60s
	Crunch	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Leg Raise	3x8 reps	rest: 60s
	Dumbbell Bent-Over Row	3x8 reps	rest: 60s
	Weight Plate Rotation	3x8 reps	rest: 60s
	Dumbbell Hammer Curl	3x8 reps	rest: 60s
	Hip Raise	3x8 reps	rest: 60s
		3x8 reps	rest: 60s

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