Workout Routine

Free

Push Pull custom

by Madspeters

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Pull

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec

pullup

2×8

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8 +
amrap
100 sec

neutral grip pull up

2×8+

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
4
–
–
15 +
amrap
60 sec

face pull

4×15+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
15
60 sec
2
65% 1RM
29 lbs
15
60 sec
3
–
–
15
60 sec
4
–
–
15 +
amrap
60 sec

seated cable row

4×15+

Workout 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5