push - pull version 1

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1 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

push / pull is my favorit training routine
I have also a routine for legs and calves
Abbs I am doing twice a week seperated from the workout

Chest / Triceps / Shoulder 10 exercises, 56 mins

Barbell Bench Press	3x12 reps	rest: 45s
EZ Bar Tricep Extension (Close Grip)	2x12 reps	rest: 45s
Dumbbell Bent-Over Reverse Fly	2x12 reps	rest: 45s
Cable Cross-Over	2x12 reps	rest: 45s
Cable Shoulder Extension	3x12 reps	rest: 45s
Cable One-Arm Lateral Raise	2x12 reps	rest: 45s
Cable Decline Chest Fly	2x12 reps	rest: 45s
Weighted Tricep Dip	2x12 reps	rest: 45s
Dumbbell Seated Arnold Press	3x12 reps	rest: 45s
Cable Decline Chest Fly	2x12 reps	rest: 45s

Back / Biceps / Forearms 11 exercises, 1 hr 6 mins

Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 45s
Dumbbell Deadlift	3x12 reps	rest: 45s
Barbell Curl	3x12 reps	rest: 45s
Barbell Incline Bench Row	3x12 reps	rest: 45s
Dumbbell Incline Hammer Curl	2x12 reps	rest: 45s
Single-Leg Calf Raise	2x12 reps	rest: 45s
Chin-Up (Close Grip)	3x12 reps	rest: 45s
Dumbbell Concentration Curl	2x12 reps	rest: 45s
Cable One-Arm Seated Row	3x12 reps	rest: 45s
Smith Machine Squat	2x12 reps	rest: 45s
Wrist Roller	4x0 reps	rest: 30s