gthudson

Jan 2nd 2018

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Push/Pull Full Body Workout

DOWNLOADS/VIEWS: 82/20927

RATING: 72 (FROM 40 JEFIT MEMBERS)

3 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Push 1 9 exercises, 52 mins

Dumbbell Incline Bench Press	4x12.10.8.6 reps	rest: 30s
Barbell Bench Press	4x10 reps	rest: 30s
Dumbbell Incline Fly	3x15 reps	rest: 30s
Barbell Military Press	4x12.10.8.6 reps	rest: 30s
Dumbbell Lateral Raise	3x15 reps	rest: 30s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 30s
Barbell Squat	4x12.10.10.8 reps	rest: 30s
Machine Leg Extension	3x10 reps	rest: 30s
Barbell Standing Calf Raise	4x15 reps	rest: 30s

Pull 1 9 exercises, 54 mins

Pull-Up	4x12.10.8.6 reps	rest: 30s
Barbell Bent-Over Row	4x10 reps	rest: 30s
Dumbbell One-Arm Row	3x12.10.8 reps	rest: 30s
Cable Rope Face Pull	4x15 reps	rest: 30s
Machine Reverse Lat Pulldown (Close Grip)	4x10 reps	rest: 30s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 30s
Barbell Romanian Deadlift	4x12.10.8.6 reps	rest: 30s
Machine Leg Curl (Prone)	4x10 reps	rest: 30s
Dumbbell Shoulder Shrug	4x15 reps	rest: 30s

Push 2 9 exercises, 53 mins

Dumbbell Incline Alternating Hammer Curl	4x12.10.8.6 reps	rest: 30s
Dumbbell Pullover	4x10 reps	rest: 30s
Dumbbell Decline Bench Press	4x12.10.8.6 reps	rest: 30s
EZ Bar Tricep Extension	4x10 reps	rest: 30s
Barbell Bench Press (Close Grip)	4x12.10.8.6 reps	rest: 30s
Hack Squat	4x12.10.8.6 reps	rest: 30s
Barbell Upright Row	4x15 reps	rest: 30s
Machine Single-Leg Press	4x10 reps	rest: 30s
Machine Seated Calf Raise	4x15 reps	rest: 30s

Pull 2 9 exercises, 46 mins

Cable Front Lat Pulldown (Close Grip)	4x12.10.8.6 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 30s
Cable Seated Row	4x12.10.8.6 reps	rest: 30s
Pull-Up	4x10 reps	rest: 30s
Machine Reverse Fly	3x15 reps	rest: 30s
Barbell Deadlift	4x12.10.8.6 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x12.10.8 reps	rest: 30s
Dumbbell Concentration Curl	2x10 reps	rest: 30s
Machine Seated Leg Curl	4x10 reps	rest: 30s

Cardio and Abs 10 exercises, 2 hrs 7 mins

Walking	1x0 reps	rest: 30s
Machine Ab Crunch	4x10 reps	rest: 30s
Parallel Bar Hip Raise	3x10 reps	rest: 30s
Dumbbell Side Bend	3x10 reps	rest: 30s
Decline Crunch	3x10 reps	rest: 30s
Decline Bench Weighted Twist	3x10 reps	rest: 30s
Rowing	1x0 reps	rest: 10s
Treadmill Running	1x0 reps	rest: 9s
Elliptical Training	1x0 reps	rest: 15s
Walking	1x0 reps	rest: 30s