Push pull | Workout Programs | Boostcamp App |

Push pull

by

3 athletes joined

Program Description

Pushing and pulling for big moosles

Program Overview

Level

Novice

Goal

Bodybuilding, Muscle & Sculpting

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

60 minutes

Created

Mar 13, 2024 07:12

Last Edited

May 07, 2024 10:40

down_app

Day 2

1

High Row

4 Sets

2

Single Arm Iso Row

3 Sets

3

Dumbbell Row

3 Sets

4

Bicep Curl (Barbell)

4 Sets

5

Alternating Dumbbell Curl

3 Sets

6

Preacher Curl

3 Sets

1 Set

@10

7

Rear Delt Fly (Machine)

4 Sets

8

Lying Leg Curl

4 Sets

9

Leg Curl

3 Sets

10

Romanian Deadlift (Barbell)

3 Sets

Day 3

1

Bench Press (Dumbbell)

4 Sets

2

Incline Bench Press (Smith Machine)

3 Sets

3

Chest Press (Machine)

3 Sets

4

Lateral Raise (Dumbbell)

4 Sets

5

Shoulder Press (Machine)

3 Sets

6

Skull Crusher

4 Sets

7

Tricep Rope Push Down (Cable)

3 Sets

8

Hack Squat

4 Sets

9

Leg Extension

3 Sets

Day 1

1

Bench Press (Barbell)

4 Sets

2

Incline Bench Press (Dumbbell)

3 Sets

3

Chest Fly (Machine)

3 Sets

4

Lateral Raise (Dumbbell)

3 Sets

5

Lateral Raise (Cable)

3 Sets

6

Tricep Pushdown (Cable)

4 Sets

7

Tricep Extension (Machine)

3 Sets

8

Squat (Barbell)

3 Sets

9

Leg Extension

3 Sets

Day 4

1

Pull-Up (Assisted)

4 Sets

2

Barbell Row

3 Sets

3

Dumbbell Row

3 Sets

4

Bicep Curl (Cable)

4 Sets

5

Bicep Curl (Dumbbell)

3 Sets

6

Rear Delt Fly (Machine)

3 Sets

7

Leg Curl

4 Sets

8

Lying Leg Curl

3 Sets

9

Jump Squat

3 Sets

2 mins