2 Day Split Workout - Push/Pull + Running
General
Intermediate
Dumbbell
Plan Details
The 2 Day Split Workout - Push/Pull + Running routine by bretik is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Push A
Est. 42 min
8 exercises
Treadmill Running
1 Set
Barbell Squat
2 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Barbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
2 Sets x 8 Reps
Day 2
Cardio
Est. 62 min
1 exercise
Running
1 Set
Day 3
Pull A
Est. 48 min
9 exercises
Treadmill Running
1 Set
Machine Assisted Pull-Up
2 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 8 Reps
T Bar Row
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 8 Reps
Dumbbell Push Sit-up
3 Sets x 8 Reps
Weighted Incline Twisting Situp
3 Sets x 8 Reps
Day 4
Cardio
Est. 62 min
1 exercise
Running
1 Set
Day 5
Push B
Est. 41 min
8 exercises
Treadmill Running
1 Set
Machine Leg Press
2 Sets x 8 Reps
Barbell Bench Press
2 Sets x 8 Reps
Dumbbell Squat
2 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Smith Machine Rear Shoulder Press
2 Sets x 8 Reps
Smith Standing Leg Calf Raise
2 Sets x 8 Reps
Barbell Tricep Extension (Supine)
2 Sets x 8 Reps
Day 6
Cardio
Est. 62 min
1 exercise
Running
1 Set
Day 7
Pull B
Est. 54 min
10 exercises
Treadmill Running
1 Set
Cable V Bar Pulldown
2 Sets x 8 Reps
Ball Hamstring Curl
2 Sets x 8 Reps
Dumbbell Bent-Over Row
2 Sets x 8 Reps
Barbell Upright Row
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Dumbbell Bent-Over Raise
2 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Day 8
Cardio
Est. 62 min
1 exercise
Running
1 Set
