High intensity lunch time push/pull

1. Gaining muscle. This is a pure bodybuilding program not a powerlifting one.

2. Focus on intensity. This program requires you to go to failure and beyond (via drop sets). Be ready.

2. Saving time. Each session should last no more than 45 minutes.

3. Flexibility. There's 4 sessions a week but you can workout 3, 5 or 6 times a week as long as you alternate push and pull days.

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Week 1

Week 2

Week 3

Week 4

Seated Row (Cable)

Incline Curl (Dumbbell)

Lying Leg Curl

Rear Delt Fly (Machine)

Ab Wheel

Decline Chest Press (Machine)

Shoulder Press (Plate Loaded)

Overhead Tricep Extension (Cable)

Leg Press (45 Degrees)

Standing Calf Raise (Machine)

Incline Chest Press (Machine)

V-Handle Tricep Pushdown (Cable)

Upright Row (Cable)

Squat (Barbell)

High Row

Bicep Curl (Cable)

Lateral Raise (Dumbbell)

Romanian Deadlift (Dumbbell)

Cable Crunch

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