6 Day Push Pull Leg WorkOut for Body Recomposition

pkurk

May 8th 2023

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6 Day Push Pull Leg WorkOut for Body Recomposition

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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

This workout is planned to cover all body muscles twice a week. Warm ups and Stretching are not included in this. This plan has 10 exercises planned for all days with 3 sets each.This will help in gaining muscles and losing weight simultaneously with proper diet. So lets start with Monday , we will do push workout giving priority to Shoulders. Monday - Shoulder ( 5 exercises with good/heavy weights) - Triceps (3 exs) - Chest ( 2 super sets with moderate weights ) On Thursday we will repeat the push workout , but this time priority will be given to chest. Triceps will remain constant. Thursday - Chest( 5 exercises with good/heavy weights) - Triceps (3 exs) - Shoulders ( 2 super-sets with moderate weights) On Tuesdays and Fridays we will do Pull workout. We will cover Back - Biceps and Forearms in these days. Given priority to Back on Tuesday and Biceps on Friday. Forearms will remain constant. Tuesday Back( 5 exercises with good/heavy weights) - Forearms (3 exs) - Biceps ( 2 super-sets with moderate weights) Friday Biceps( 5 exercises with good/heavy weights) - Forearms (3 exs) - Back ( 2 super-sets with moderate weights ) Now on Wednesdays and Saturdays we have Legs and Abs giving equal priority to both. Do this for 6 days regularly and share your feedbacks Enjoy and Cheers

Push(Chest - Triceps- Shoulder) 14 exercises, 1 hr 28 mins

Dumbbell One-Arm Front Raise	3x8 reps	rest: 30s
Dumbbell Lateral Raise	3x8 reps	rest: 30s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 30s
Dumbbell Shoulder Shrug	3x8 reps	rest: 30s
Machine Reverse Fly	4x12 reps	rest: 30s
Weight Plate Front Raise	3x8 reps	rest: 30s
Machine Shoulder Press	7x12 reps	rest: 15s
Dumbbell Tricep Extension	3x8 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 30s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 30s
Barbell Bench Press	7x12 reps	rest: 15s
Dumbbell Pullover	3x8 reps	rest: 30s
Dumbbell Incline Bench Press	3x8 reps	rest: 30s
Cable Cross-Over	7x12 reps	rest: 15s

Pull ( Back- biceps) 9 exercises, 1 hr 1 min

T Bar Row	3x8 reps	rest: 30s
Barbell Deadlift	3x8 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 30s
Cable Seated Row	3x8 reps	rest: 30s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 30s
Dumbbell Bent-Over Row	3x8 reps	rest: 30s
Barbell Preacher Curl	7x12 reps	rest: 15s
Cable Bicep Curl	7x12 reps	rest: 15s
Pull-Up	7x12 reps	rest: 15s

Leg- Abs 10 exercises, 1 hr 4 mins

Barbell Squat	3x8 reps	rest: 30s
Dumbbell Lunge	3x8 reps	rest: 30s
Machine Leg Press	3x8 reps	rest: 30s
Machine Leg Extension	7x12 reps	rest: 15s
Machine Leg Curl (Prone)	7x12 reps	rest: 15s
Dumbbell Calf Raise	7x12 reps	rest: 15s
Air Bike	7x12 reps	rest: 15s
Crunch	3x8 reps	rest: 30s
Plank	3x8 reps	rest: 30s
Bodyweight Wall Squat	3x8 reps	rest: 30s

Push(Chest - Shoulders - Triceps) 10 exercises, 55 mins

Barbell Bench Press	3x8 reps	rest: 30s
Dumbbell Pullover	3x8 reps	rest: 30s
Dumbbell Incline Bench Press	3x8 reps	rest: 30s
Dumbbell Decline Bench Press	3x8 reps	rest: 30s
Machine Fly	7x12 reps	rest: 15s
Cable Cross-Over	3x8 reps	rest: 30s
Bench Dip	3x8 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 30s
Dumbbell Shoulder Shrug	3x8 reps	rest: 30s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 30s

Pull ( Biceps- Back) 7 exercises, 46 mins

Dumbbell Alternating Hammer Curl	3x8 reps	rest: 30s
Barbell Preacher Curl	3x8 reps	rest: 30s
EZ Bar Curl	3x8 reps	rest: 30s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 30s
Cable Seated Row	3x8 reps	rest: 30s
Cable Bicep Curl	7x12 reps	rest: 15s
Machine Assisted Pull-Up	7x12 reps	rest: 15s

Legs and Abs 10 exercises, 51 mins

Box Jump Multiple Response	4x8 reps	rest: 30s
Barbell Squat	4x8 reps	rest: 30s
Dumbbell Lunge	3x8 reps	rest: 30s
Machine Leg Press	3x8 reps	rest: 30s
Machine Leg Extension	3x8 reps	rest: 30s
Machine Leg Curl (Prone)	3x8 reps	rest: 30s
Dumbbell Calf Raise	3x8 reps	rest: 30s
Leg Raise	3x8 reps	rest: 30s
Hanging Leg Raise	3x8 reps	rest: 30s
Side Plank	3x8 reps	rest: 30s