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Push - Pull - Legs
AUDIO TIP
Bulking
Beginner
None
Plan Details
The Push - Pull - Legs routine by Prak.84 is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Enter your routine description
Routine detail
Mon
Pecs - Triceps 2
Est. 0 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8,5,7 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 7,8,7 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Wed
Dos - Biceps 1
Est. 0 min
8 exercises
Machine One-Arm Pulldown
3 Sets x 10 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 20,12,10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 13,12,10 Reps
Fri
Épaule - Jambe 1
Est. 0 min
9 exercises
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Cable Seated Row to Neck
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10,7,8,9 Reps
Machine Seated Leg Curl
4 Sets x 10,11,10,10 Reps
Machine Hip Abduction
4 Sets x 18,11,10,12 Reps
Machine Hip Adduction
4 Sets x 13,10,11,11 Reps
Dumbbell Lunge
4 Sets x 8 Reps
