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:

	Four point abdominal drawing in maneuver Sets: 3 Reps: 15
	Flat barbell bench press Sets: 4 Reps: 10
	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
	Seated shoulder press machine Sets: 4 Reps: 10
	Straight bar tricep pushdown Sets: 4 Reps: 10
	Calf extension machine Sets: 4 Reps: 12
	Kneeling cable crunch Sets: 4 Reps: 10

Day 2

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

	Barbell stiff leg deadlift Sets: 4 Reps: 12
	Barbell deadlift to row Sets: 4 Reps: 12
	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

Day 3

Rest day!

Day 4

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

	Four point abdominal drawing in maneuver Sets: 3 Reps: 15
	Flat barbell bench press Sets: 4 Reps: 10
	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
	Seated shoulder press machine Sets: 4 Reps: 10
	Straight bar tricep pushdown Sets: 4 Reps: 10
	Calf extension machine Sets: 4 Reps: 12
	Kneeling cable crunch Sets: 4 Reps: 10

Day 5

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

	Barbell stiff leg deadlift Sets: 4 Reps: 12
	Barbell deadlift to row Sets: 4 Reps: 12
	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

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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