BWS Push Pull Legs

DOWNLOADS/VIEWS: 0/115

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Push, Pull, Legs, Rest REPEAT

Push Day 11 exercises, 0 min

Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Arnold Press	3x8 reps	rest: 60s
Dumbbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x8 reps	rest: 60s
Dumbbell Seated Front Raise (Hammer)	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Lateral Raise	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Cable Incline Fly	3x8 reps	rest: 60s
Dumbbell Incline Tricep Extension	3x8 reps	rest: 60s

Pull Day 13 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Row	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x8 reps	rest: 60s
Barbell Incline Row (Reverse Grip)	3x8 reps	rest: 60s
Barbell Cambered Row (Prone)	3x8 reps	rest: 60s
Barbell Incline Bench Row	3x8 reps	rest: 60s
Barbell Curl (Close Grip)	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s

Leg Day 11 exercises, 0 min

Barbell Squat	3x8 reps	rest: 60s
Barbell Front Squat	3x8 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 60s
Barbell Bulgarian Split Squat	3x8 reps	rest: 60s
Barbell Side Split Squat	3x8 reps	rest: 60s
Barbell Split Clean	3x8 reps	rest: 60s
Barbell Split Jerk	3x8 reps	rest: 60s
Decline Reverse Crunch	3x8 reps	rest: 60s
Assisted Hyperextension	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Reverse Hyper (Flat Bench)	3x8 reps	rest: 60s

Rest/Abs Day 8 exercises, 0 min