Open menu button
Open search bar button
×

Search M&F

Featured Articles
Jump to the routine
Workout Routines

The 30-Day Push, Pump, and Stretch Workout Plan

Jump to the Routine

  • 60 min.

  • 8

  • Yes

Routine

Want a copy on the go?
Print

Back & Biceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 8

One-arm Supinated Pulldown

Equipment
Sets
4
Reps
8-10
Rest
--
Exercise 2 of 8

One-arm Dumbbell Row

Equipment
Dumbbells
Sets
4
Reps
10
Rest
--
Exercise 3 of 8

Incline Chest-Supported Row

Equipment
Sets
4
Reps
10
Rest
--
Exercise 7 of 8

Overhead Cable Curl

Equipment
Sets
3
Reps
10-12
Rest
--
Exercise 8 of 8

Bench Roll Up

Equipment
Sets
4
Reps
12
Rest
--
See all of our tutorials
Abs Body Part Icon
Abs
Arms Body Part Icon
Arms
Legs Body Part Icon
Legs
Back Body Part Icon
Back
Shoulders Body Part Icon
Shoulders
Chest Body Part Icon
Chest
Full-Body Body Part Icon
Full-Body
Author picture
Written by
Also by Rose McNulty

More Fitness

All Workout Routines
  1. Home
    2. /
  2. Workout Routines
    3. /
  3. Routine
    4. /
  4. The 30-Day Push, Pump, and Stretch Workout Plan