push / pull
General
Intermediate
Machine strength
Plan Details
The push / pull routine is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest, Shoulder, Triceps
Est. 124 min
25 exercises
Dip
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 8 Reps
Dumbbell Deep Push-Up
4 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Scissor Kick
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Seated Bench Leg Pull-In
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Day 2
Chest, Back, Biceps
Est. 99 min
20 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Smith Machine Reverse Calf Raise
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Seated Bench Leg Pull-In
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Cable Dual Overhead Curl
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Parallel Bar Leg Raise
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
