ayushr1

Dec 25th 2022

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Push Pull Leg Routine

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5 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Push , Pull, Leg which focuses on overall body muscle development. Tip :- Increase weight and decrease time between sets and exercise gradually.

Push - Chest-Tricep-Shoulder 9 exercises, 1 hr 7 mins

Pull - Back-Bicep 9 exercises, 1 hr 8 mins

Dumbbell Deep Push-Up	2x11 reps	rest: 60s
Barbell Deadlift	4x8 reps	rest: 75s
Pull-Up	3x11 reps	rest: 75s
Cable Lat Pulldown (Wide Grip)	3x11 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x11 reps	rest: 90s
Dumbbell Alternating Hammer Curl	3x11 reps	rest: 60s
Dumbbell Reverse Bicep Curl	3x11 reps	rest: 60s
Weight Plate Shrug	3x11 reps	rest: 60s
T Bar Row	3x11 reps	rest: 75s

Legs 7 exercises, 1 hr 6 mins

Push - CTS 10 exercises, 1 hr 17 mins

Push-Up	2x11 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 90s
Dumbbell Incline Bench Press	4x8 reps	rest: 90s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Machine Fly	3x11 reps	rest: 60s
Barbell Tricep Extension	3x11 reps	rest: 75s
Dumbbell Lateral Raise	3x11 reps	rest: 60s
Dumbbell One-Arm Tricep Extension (Reverse Grip)	3x11 reps	rest: 75s
Cable Tricep Pushdown (Rope)	3x11 reps	rest: 75s
Dumbbell Alternating Front Raise	3x11 reps	rest: 75s

Pull - BBF 9 exercises, 1 hr 12 mins

Dumbbell Deep Push-Up	3x11 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Pull-Up	3x11 reps	rest: 75s
Machine Lat Pulldown (Reverse Grip)	4x11 reps	rest: 75s
Barbell Curl	3x11 reps	rest: 60s
Dumbbell Hammer Curl	3x11 reps	rest: 60s
Barbell Reverse Curl	3x11 reps	rest: 60s
Barbell Shrug	3x11 reps	rest: 60s
T Bar Row	5x11 reps	rest: 75s

Legs - LAF 9 exercises, 1 hr 11 mins

Abs 10 exercises, 1 hr 5 mins