Workout Routine

Free

Push Pull Push Pull

by Cathalg

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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

Inverted Row

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

Inverted Row

3×10+

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

barbell row

3×8

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec
3
–
–
5 +
amrap
100 sec

pullup

3×5+

Single Arm- Row Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
100 sec
2
–
–
6 +
amrap
100 sec
3
–
–
6 +
amrap
100 sec
4
–
–
6 +
amrap
100 sec

Single Arm- Row Machine

4×6+

Lat Pull-Down Mag Wide

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
100 sec
2
–
–
6 +
amrap
100 sec

Lat Pull-Down Mag Wide

2×6+

Lat Pull-Down Mag Normal

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
100 sec
2
–
–
6 +
amrap
100 sec

Lat Pull-Down Mag Normal

2×6+

Lat Pull-Down Mag Close

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
100 sec
2
–
–
6 +
amrap
100 sec

Lat Pull-Down Mag Close

2×6+

Dumbbell Incline Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
100 sec
2
–
–
6 +
amrap
100 sec
3
–
–
6 +
amrap
100 sec

Dumbbell Incline Row

3×6+

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
6 +
amrap
100 sec
2
–
–
6 +
amrap
100 sec

single arm row

2×6+

seated incline curl

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

seated incline curl

2×8+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec

hammer curl

2×12+

Rope Hammer Curls

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

Rope Hammer Curls

2×8+