AbeerBarkat

Jan 12th 2023

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Push | Pull | Legs

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5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Push Pull Legs Split is a good workout for intermediate and advanced users. I have been following this routine as it allows good muscle group workout and recovery time.

Push Day 9 exercises, 54 mins

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 45s
Machine Fly	3x10 reps	rest: 45s
Dumbbell Seated One-Arm Tricep Extension	3x10 reps	rest: 45s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 45s
Dumbbell Tricep Extension	3x10 reps	rest: 45s
Dumbbell Seated Shoulder Press	3x10 reps • 60s	rest: 45s
Machine Shoulder Press	3x10 reps • 60s	rest: 45s
Dumbbell One-Arm Front Raise	3x10 reps • 60s	rest: 45s

Pull Day 9 exercises, 1 hr 3 mins

Barbell Deadlift	4x10 reps	rest: 120s
Barbell Bent-Over Row	3x10 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 45s
Barbell Curl	3x12 reps	rest: 45s
Dumbbell Incline Curl	3x12 reps	rest: 45s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 45s
Dumbbell One-Arm Reverse Bench Wrist Curl	3x10 reps • 60s	rest: 45s
Dumbbell Seated One-Arm Wrist Curl	3x10 reps • 60s	rest: 45s
Dumbbell Seated Wrist Curl (Palms Down)	3x10 reps • 60s	rest: 45s

Legs. 7 exercises, 41 mins

Machine Leg Press	3x10 reps	rest: 45s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 45s
Machine Seated Calf Raise	3x10 reps • 60s	rest: 45s
Dumbbell Squat	3x10 reps • 60s	rest: 45s
Dumbbell Shoulder Press	3x10 reps • 60s	rest: 45s
Weight Plate Front Raise	3x10 reps • 60s	rest: 45s

Push Day 9 exercises, 54 mins

Barbell Bench Press	3x10 reps	rest: 45s
Dumbbell Fly	3x10 reps	rest: 45s
Barbell Incline Bench Press	3x10 reps • 60s	rest: 45s
Machine Fly	3x10 reps • 60s	rest: 45s
Dumbbell Seated Tricep Press	3x10 reps	rest: 45s
Dumbbell One-Arm Tricep Extension	3x10 reps • 60s	rest: 45s
Machine Dip	3x10 reps • 60s	rest: 45s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 45s
Dumbbell Alternating Front Raise	3x10 reps	rest: 45s

Pull Day 9 exercises, 57 mins

Barbell Deadlift	3x10 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 45s
Barbell Bent-Over Row	3x10 reps	rest: 45s
T Bar Row	3x10 reps	rest: 45s
Barbell Curl	3x10 reps	rest: 45s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 45s
Dumbbell Concentration Curl	3x10 reps	rest: 45s
Dumbbell Alternating Seated Curl	3x10 reps	rest: 45s
EZ Bar Curl	3x10 reps • 60s	rest: 45s

Legs 7 exercises, 42 mins

Barbell Deep Squat	3x10 reps	rest: 45s
Machine Leg Curl (Prone)	3x10 reps	rest: 45s
Machine Leg Extension	3x10 reps	rest: 45s
Machine Leg Press	3x10 reps	rest: 45s
Machine Seated Calf Raise	3x10 reps	rest: 45s
Dumbbell Calf Raise	3x10 reps	rest: 45s
Barbell Standing Calf Raise	3x10 reps	rest: 45s