Loading...
4 day push pull
AUDIO TIP
General
Beginner
None
Plan Details
The 4 day push pull routine by hicham. is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
my program for this month
Routine detail
Sun
upper A
Est. 57 min
9 exercises
Jump Rope
1 Set
Arm Circles
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Push-Up
2 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Mon
lower a
Est. 101 min
7 exercises
Jump Rope
1 Set
Leg Swing
3 Sets x 8 Reps
Bodyweight Squat
2 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Wed
upper b
Est. 56 min
9 exercises
Jump Rope
1 Set
Shoulder Rotation
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 10 Reps
Pull-Up
4 Sets x 5 Reps
Barbell Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Thu
lower B
Est. 54 min
8 exercises
Jump Rope
1 Set
Pelvic Tilt to Glute Bridge
3 Sets x 8 Reps
Leg Swing
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 20 Reps
Plank
3 Sets