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SUMMER (Push/Pull/Legs/Full body
Bulking
Intermediate
Machine strength
Plan Details
The SUMMER (Push/Pull/Legs/Full body routine by SamuelD'Amour-Ouellet is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
PUSH (9 exercices/8-9 REPS)
Est. 72 min
11 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Kickback
3 Sets x 8 Reps
Tue
PULL (8 exercices/8-9 REPS)
Est. 57 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Wed
LEGS/GLUTES (8-9 REPS)
Est. 108 min
8 exercises
Treadmill Running
1 Set
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Thu
FULL BODY (10 REPS)
Est. 52 min
7 exercises
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Bench Crunch
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
