push pull upper lower spilt
MaahirRahman avatar MaahirRahman
Jan 23rd 2019
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push pull upper lower spilt

DOWNLOADS/VIEWS: 9/1765
RATING: 79 (FROM 2 JEFIT MEMBERS)

4 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Push legs  4 exercises, 47 mins
Barbell Squat exercise demonstration
Barbell Squat

5x8 reps

rest: 90s audio icon
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Dumbbell Lunge exercise demonstration
Dumbbell Lunge

6x8 reps

rest: 90s audio icon
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Single-Leg Calf Raise exercise demonstration
Single-Leg Calf Raise

3x12 reps

rest: 90s audio icon
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Dumbbell Calf Raise exercise demonstration
Dumbbell Calf Raise

3x20 reps

rest: 90s audio icon
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abs  0 exercises, 0 min
upper pull  6 exercises, 1 hr 6 mins
Barbell Bent-Over Row exercise demonstration
Barbell Bent-Over Row

5x10 reps

rest: 90s audio icon
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Weighted Pull-Up exercise demonstration
Weighted Pull-Up

3x8 reps

rest: 90s audio icon
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Barbell One-Arm Row exercise demonstration
Barbell One-Arm Row

4x10 reps

rest: 90s audio icon
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Barbell Row exercise demonstration
Barbell Row

4x15 reps

rest: 90s audio icon
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EZ Bar Curl exercise demonstration
EZ Bar Curl

4x10 reps

rest: 90s audio icon
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Dumbbell Incline Curl exercise demonstration
Dumbbell Incline Curl

3x15 reps

rest: 90s audio icon
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pull legs  4 exercises, 43 mins
Barbell Deadlift exercise demonstration
Barbell Deadlift

6x5 reps

rest: 90s audio icon
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4x15 reps

rest: 90s
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Barbell Romanian Deadlift exercise demonstration
Barbell Romanian Deadlift

3x12 reps

rest: 90s audio icon
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Donkey Calf Raise exercise demonstration
Donkey Calf Raise

4x12 reps

rest: 90s audio icon
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