Push/Pull/Legs/Cardio Advanced

Workout Name : Push/Pull/Legs/Cardio Advanced

Shared By : sjoerd.tigelaar VIP

Information

Frequency : 7 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 10 / 3988

Average Rating

77

Based upon 1 vote(s)

 

Description

Monday
Push Strength
Tuesday
Pull Strength
Wednesday
Cardio - Run 1 hour
Thursday
Push Hyper
Friday
Legs/Abs - Superset ab exercises
Saturday
Pull Hyper
Sunday
Hike 1 hr with at least 10 kg backpack

Cardio
Run at least 10 km each week. And bike at least two times each week. Running is for cardio and endurance and biking is for lactic acid control.

Sets/Reps
5 sets means 2 warm up sets. 4 sets means 4 max rep sets.

Warm up and stretching
Walk for 5 min before every workout, do 2 warm up sets before each muscle group and stretch the muscles used after every workout!

Optional
Do some light cardio or core/extra exercises at noon every day, and do the major workout in the afternoon or vice versa.

Share
Monday Pull Strength
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 180 sec 6 4 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 180 sec 6 4 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 180 sec 6 3 Progress Chart
Tuesday Push Strength
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 180 sec 6 5 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 180 sec 6 4 Progress Chart

Triceps

Chest Dip Chest Dip 180 sec 6 3 Progress Chart

Shoulders

Barbell Push Press Barbell Push Press 180 sec 6 4 Progress Chart
Wednesday Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Running Running 60 min - - Progress Chart
Thursday Pull Hyper
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 90 sec 12 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 90 sec 12 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 90 sec 12 3 Progress Chart

Biceps

Barbell Close Grip Preacher Curl Barbell Close Grip Preacher Curl 90 sec 12 3 Progress Chart

Biceps

Cable Reverse Curl Cable Reverse Curl 90 sec 12 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 90 sec 12 3 Progress Chart
Friday Leg abb 1
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 240 sec 6 3 Progress Chart

Upper Legs

Barbell Front Squat Barbell Front Squat 240 sec 6 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 240 sec 6 3 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 60 sec 12,10,10,8 4 Progress Chart

Abs

Hanging Rotated Knee Raise Hanging Rotated Knee Raise 60 sec 12,10,10 3 Progress Chart

Abs

Oblique Crunches Oblique Crunches 60 sec 12,12,10,10 4 Progress Chart
Friday Leg abb 2
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 180 sec 10 2 Progress Chart

Upper Legs

Leg Press Leg Press 180 sec 10 2 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 180 sec 10 2 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 25,25,10,10,6 5 Progress Chart

Abs

Decline Crunch Decline Crunch 60 sec 20,15,15,15 4 Progress Chart

Abs

Flat Bench Leg Pull In Flat Bench Leg Pull In 60 sec 25,25,20,20 4 Progress Chart
Saturday Push Hyper
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Fly Dumbbell Fly 90 sec 12 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 90 sec 12 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 90 sec 12 3 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 90 sec 12 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 90 sec 12 3 Progress Chart

Triceps

EZ Bar Triceps Extension EZ Bar Triceps Extension 90 sec 12 3 Progress Chart
Sunday Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Running Running 60 min - - Progress Chart