Push Pull 4 Day U/L Stratified
nharford avatar nharford
Dec 22nd 2022
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Push Pull 4 Day U/L Stratified

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3 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Pull, Upper Heavy  6 exercises, 1 hr 10 mins
Barbell Deadlift exercise demonstration
Barbell Deadlift

5x8 reps

rest: 240s audio icon
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Barbell Bent-Over Row exercise demonstration
Barbell Bent-Over Row

3x8 reps

rest: 120s audio icon
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Barbell Shrug exercise demonstration
Barbell Shrug

3x8 reps

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

3x8 reps

rest: 120s audio icon
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Cable Lat Pulldown (Wide Grip) exercise demonstration
Cable Lat Pulldown (Wide Grip)

3x8 reps

rest: 120s audio icon
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Barbell Curl exercise demonstration
Barbell Curl

3x6 reps

rest: 120s audio icon
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Push, Upper Heavy  6 exercises, 1 hr 1 min
Barbell Bench Press exercise demonstration
Barbell Bench Press

5x5 reps

rest: 180s audio icon
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Hack Squat exercise demonstration
Hack Squat

3x8 reps

rest: 120s audio icon
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Dumbbell Shoulder Press exercise demonstration
Dumbbell Shoulder Press

3x8 reps

rest: 120s audio icon
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Cable Lower Chest Raise exercise demonstration
Cable Lower Chest Raise

3x8 reps

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

3x8 reps

rest: 90s audio icon
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Cable Rope Overhead Tricep Extension exercise demonstration
Cable Rope Overhead Tricep Extension

3x8 reps

rest: 90s audio icon
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Pull, Lower Heavy  6 exercises, 57 mins
Barbell Romanian Deadlift exercise demonstration
Barbell Romanian Deadlift

5x5 reps

rest: 180s audio icon
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Barbell Shrug exercise demonstration
Barbell Shrug

3x8 reps

rest: 90s audio icon
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Cable Elevated Row exercise demonstration
Cable Elevated Row

3x8 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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Dumbbell Incline Curl exercise demonstration
Dumbbell Incline Curl

3x8 reps

rest: 90s audio icon
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Cable Rope Face Pull exercise demonstration
Cable Rope Face Pull

3x8 reps

rest: 60s audio icon
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