7-Day Hardcore Push-Pull Routine
General
Intermediate
Barbell
Plan Details
The 7-Day Hardcore Push-Pull Routine routine by AlbertoAntonaya is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
To create your own custom workout, set this workout as your current routine and add your own exercises! <b>Where is my workout?</b> If you "Set Plan" the workout will take your default workout on the workout tab of the app. By adding to favorite, the workout will appear under "My Plans". <b>Renaming Workout Days</b> Swipe left to rename, change the status or duplicate workout days. <b>Changing Default Reps and Starting Weight</b> Swipe left on the exercise cell and tap the edit icon.
Routine detail
Day 1
Back,Hams,Biceps,Forearms
Est. 29 min
6 exercises
Machine Lat Pulldown
4 Sets x 8 Reps
Barbell Sumo Deadlift
4 Sets x 8 Reps
Cable Elevated Row
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
2 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 12 Reps
Day 2
Chest,Quad,Shoulders,Tri
Est. 34 min
8 exercises
Barbell Bench Press
4 Sets x 7 Reps
Barbell Squat
4 Sets x 7 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
2 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 12 Reps
Day 3
Back,Hams,Biceps,Forearms
Est. 28 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Sumo Deadlift
4 Sets x 8 Reps
Cable Elevated Row
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
2 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 12 Reps
Day 4
Bodyweight Glute and Abs Class
Est. 0 min
0 exercises
This day is empty
Day 5
Chest,Quad,Shoulders,Tri
Est. 34 min
8 exercises
Barbell Bench Press
4 Sets x 7 Reps
Barbell Squat
4 Sets x 7 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Front Raise
2 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
2 Sets x 12 Reps
Day 6
Chin-up and Biceps Strength
Est. 23 min
3 exercises
Chin-Up with Knee Raise
3 Sets
Barbell Bicep Curl (Wide Grip)
5 Sets x 5 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Day 7
Squat and Tri Strength
Est. 20 min
2 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Weighted Tricep Dip
5 Sets x 5 Reps
