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Push, pull, legs, core, cardio
by cooper_finnigan
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What the title says
Cardio day is just any way to burn 500+ calories.
Workouts
Pull day
Chin-up
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
+
amrap
100 sec
Chin-up
3 sets
Start
in App
Long pull
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% TM
12
100 sec
2
90% TM
12
100 sec
3
100% TM
12
100 sec
4
100% TM
12
100 sec
Long pull
4 sets
Start
in App
Bicep curls
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% TM
16
100 sec
2
100% TM
16
100 sec
3
100% TM
16
100 sec
4
100% TM
16
100 sec
Bicep curls
4 sets
Start
in App
dumbbell row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
100 sec
2
100% TM
12
100 sec
3
100% TM
12
100 sec
4
100% TM
12
100 sec
dumbbell row
4 sets
Start
in App
triceps kickback
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
90% TM
12
100 sec
2
100% TM
12
100 sec
3
100% TM
12
100 sec
4
100% TM
12
100 sec
triceps kickback
4 sets
Start
in App
Push day
Dip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec
4
10
+
amrap
100 sec
Dip
4 sets
Start
in App
Pec fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
90% TM
10
100 sec
3
100% TM
10
100 sec
4
100% TM
10
100 sec
Pec fly
4 sets
Start
in App
Dumbell press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
90% TM
10
100 sec
3
100% TM
10
100 sec
4
100% TM
10
100 sec
Dumbell press
4 sets
Start
in App
seated overhead press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% TM
10
100 sec
2
90% TM
10
100 sec
3
100% TM
10
100 sec
4
100% TM
10
100 sec
seated overhead press
4 sets
Start
in App
Tricep dip
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
+
amrap
100 sec
4
12
+
amrap
100 sec
Tricep dip
4 sets
Start
in App
Core day
ab wheel
Start
in App
Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
+
amrap
100 sec
4
12
+
amrap
100 sec
5
12
+
amrap
100 sec
ab wheel
5 sets
Start
in App
plank
Start
in App
Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
3
60 sec
100 sec
4
60 sec
100 sec
plank
4 sets
Start
in App
bicycle crunches
Start
in App
Set
Reps
Rest time
1
25
100 sec
2
25
100 sec
3
25
100 sec
4
25
100 sec
5
25
+
amrap
100 sec
bicycle crunches
5 sets
Start
in App
Side dumbell row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
100 sec
2
100% TM
12
100 sec
3
100% TM
12
100 sec
4
100% TM
12
100 sec
Side dumbell row
4 sets
Start
in App
Leg day
Calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
100 sec
2
100% TM
12
100 sec
3
100% TM
12
100 sec
4
100% TM
12
100 sec
Calf raise
4 sets
Start
in App
bulgarian split squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
80% TM
12
100 sec
2
90% TM
12
100 sec
3
100% TM
12
100 sec
4
100% TM
12
100 sec
bulgarian split squat
4 sets
Start
in App
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
100 sec
2
100% TM
12
100 sec
3
100% TM
12
+
amrap
100 sec
4
100% TM
12
+
amrap
100 sec
squat
4 sets
Start
in App
Linear leg press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100% TM
12
100 sec
2
100% TM
12
100 sec
3
100% TM
12
+
amrap
100 sec
4
100% TM
12
+
amrap
100 sec
Linear leg press
4 sets
Start
in App
Cardio day
Elliptical
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100 sec
Elliptical
1 sets
Start
in App
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
bench press
1 sets
Start
in App