Optimal Push Pull

DOWNLOADS/VIEWS: 54/4657

RATING: 82 (FROM 2 JEFIT MEMBERS)

3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

push A 6 exercises, 54 mins

Barbell Squat	4x6 reps	rest: 120s
Barbell Incline Bench Press	4x8 reps	rest: 90s
Cable Cross-Over	3x8 reps	rest: 60s
Barbell Shoulder Press	4x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x12 reps	rest: 60s
Machine Seated Calf Raise	4x15 reps	rest: 60s

Pull B 6 exercises, 45 mins

Push B 7 exercises, 52 mins

Barbell Bench Press	4x8 reps	rest: 90s
Dumbbell Incline One-Arm Press	3x8 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s

pull B 6 exercises, 48 mins

Barbell Deadlift	4x6 reps	rest: 120s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 90s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 60s