ArmySayian
push / pull
AUTOPLAY
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The push / pull routine by ArmySayian is a 2 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Day 1
Day 2
Chest, Shoulder, Triceps
Est time: 124 min
25 exercises
Dip
Triceps
Sets
4
Reps
8
Interval
00:00
Rest Time
00:15
Barbell Bench Press
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
00:15
Dumbbell Seated Shoulder Press
Shoulders
Sets
4
Reps
8
Interval
00:00
Rest Time
00:15
Decline Crunch
Abs
Sets
4
Reps
8
Interval
00:00
Rest Time
00:15
Machine Leg Press
Upper Legs
Sets
4
Reps
8
Interval
00:00
Rest Time
00:15
Cable Tricep Pushdown (Rope)
Triceps
Sets
4
Reps
8
Interval
00:00
Rest Time
00:15
Barbell Incline Bench Press
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
00:15
Machine Shoulder Press
Shoulders
Sets
4
Reps
8
Interval
00:00
Rest Time
00:15
Cable Kneeling Crunch
Abs
Sets
4
Reps
8
Interval
00:00
Rest Time
00:15
Machine Leg Extension
Upper Legs
Sets
4
Reps
8
Interval
00:00
Rest Time
00:15
Dumbbell One-Arm Tricep Extension
Triceps
Sets
4
Reps
8
Interval
00:00
Rest Time
00:15
Dumbbell Deep Push-Up
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
00:15
Smith Machine Shoulder Press
Shoulders
Sets
4
Reps
8
Interval
00:00
Rest Time
00:15
Scissor Kick
Abs
Sets
4
Reps
8
Interval
00:00
Rest Time
00:15
Machine Seated Leg Curl
Upper Legs
Sets
4
Reps
8
Interval
00:00
Rest Time
00:15
Cable Rope Overhead Tricep Extension
Triceps
Sets
4
Reps
8
Interval
00:00
Rest Time
00:15
Barbell Decline Bench Press
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
00:15
Dumbbell One-Arm Front Raise
Shoulders
Sets
4
Reps
8
Interval
00:00
Rest Time
00:15
Seated Bench Leg Pull-In
Abs
Sets
4
Reps
8
Interval
00:00
Rest Time
00:15
Machine Hip Abduction
Upper Legs
Sets
4
Reps
8
Interval
00:00
Rest Time
00:15
Dumbbell One-Arm Tricep Kickback
Triceps
Sets
4
Reps
8
Interval
00:00
Rest Time
00:15
Machine Bench Press
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
00:15
Dumbbell Lateral Raise
Shoulders
Sets
4
Reps
8
Interval
00:00
Rest Time
00:15
Parallel Bar Hip Raise
Abs
Sets
4
Reps
8
Interval
00:00
Rest Time
00:15
Machine Hip Adduction
Upper Legs
Sets
4
Reps
8
Interval
00:00
Rest Time
00:15
