Push Pull Workout Routine

intermediate level

For optimal results each exercise should challenge your muscles. However, you first should start with lighter weights till you properly learn each movement pattern. Once mastered, select the amount of weight that causes you to fatigue during the specified reps below. For example, if an exercise calls for 12 reps your goal it to find a weight that causes you to fatigue during the 12th rep in proper form. As you get stronger you should increase the weight for the best outcome.

Week 1

Day 1

This daily workout contains 9 exercises, you'll be doing the following exercises:

	Freemotion Incline Cable Press With Staggered Stance Sets: 3 Reps: 10
	Barbell Back Squat Sets: 4 Reps: 12
	Leg Press Hack Squat Machine Sets: 4 Reps: 10
	Kneeling Cable Crunch Sets: 4 Reps: 10
	Calf Extension Machine Sets: 4 Reps: 12
	Four Point Abdominal Drawing in Maneuver Sets: 3 Reps: 15
	Flat Barbell Bench Press Sets: 4 Reps: 10
	Seated Shoulder Press Machine Sets: 4 Reps: 10
	Straight Bar Tricep Pushdown Sets: 4 Reps: 10

Day 2

This daily workout contains 6 exercises, you'll be doing the following exercises:

	Seated Cable Lat Pulldown Sets: 4 Reps: 12
	Rear Delt Fly Machine Sets: 4 Reps: 12
	Standing Barbell Curl Sets: 4 Reps: 12
	Seated Leg Curl Machine Sets: 4 Reps: 12
	Barbell Stiff Leg Deadlift Sets: 4 Reps: 12
	Barbell Deadlift to Row Sets: 4 Reps: 12

Day 3

Rest day!

Day 4

This daily workout contains 9 exercises, you'll be doing the following exercises:

	Freemotion Incline Cable Press With Staggered Stance Sets: 3 Reps: 10
	Barbell Back Squat Sets: 4 Reps: 12
	Leg Press Hack Squat Machine Sets: 4 Reps: 10
	Kneeling Cable Crunch Sets: 4 Reps: 10
	Calf Extension Machine Sets: 4 Reps: 12
	Four Point Abdominal Drawing in Maneuver Sets: 3 Reps: 15
	Flat Barbell Bench Press Sets: 4 Reps: 10
	Seated Shoulder Press Machine Sets: 4 Reps: 10
	Straight Bar Tricep Pushdown Sets: 4 Reps: 10

Day 5

This daily workout contains 6 exercises, you'll be doing the following exercises:

	Seated Cable Lat Pulldown Sets: 4 Reps: 12
	Rear Delt Fly Machine Sets: 4 Reps: 12
	Standing Barbell Curl Sets: 4 Reps: 12
	Seated Leg Curl Machine Sets: 4 Reps: 12
	Barbell Stiff Leg Deadlift Sets: 4 Reps: 12
	Barbell Deadlift to Row Sets: 4 Reps: 12

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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Push Pull Workout Routine

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MJ Johnson

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