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Push Pull Legs VMA
AUDIO TIP
Bulking
Advanced
None
Plan Details
The Push Pull Legs VMA routine by edimoreno is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs 1
Est. 0 min
4 exercises
Machine Leg Extension
6 Sets x 6 Reps
Machine Leg Press
6 Sets x 8,8,6,6,6,6 Reps
Smith Machine Squat
4 Sets x 6 Reps
Elliptical Training
1 Set
Tue
Push 1
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Straight Arm Crossover
3 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Lateral Raise
9 Sets x 10 Reps
Elliptical Training
1 Set
Wed
Pull 1
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
6 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 10 Reps
Dumbbell Reverse Fly
5 Sets x 10 Reps
Elliptical Training
1 Set
Dumbbell Bent-Over Reverse Fly
5 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 10 Reps
Thu
Legs 2
Est. 0 min
4 exercises
Machine Seated Leg Curl
8 Sets x 6 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 6 Reps
Calf Press On Leg Press
8 Sets x 6 Reps
Elliptical Training
1 Set
Fri
Push 2
Est. 0 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 10,8,8 Reps
Machine Bench Press
4 Sets x 10,10,10,8 Reps
Machine Fly
3 Sets x 9,10,10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Deltoid Raise
9 Sets x 6 Reps
Machine Shoulder Press
4 Sets x 6 Reps
Elliptical Training
1 Set
Sat
Pull 2
Est. 0 min
9 exercises
Cable V Bar Pulldown
3 Sets x 10,9,9 Reps
Cable Rope Lat Pulldown
3 Sets x 10 Reps
Dumbbell One-Arm Row
6 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 6 Reps
Cable Bicep Curl
3 Sets x 6 Reps
Cable One-Arm Reverse Curl
6 Sets x 6 Reps
Cable Rope Face Pull
5 Sets x 6 Reps
Elliptical Training
1 Set
Dumbbell Incline Curl
3 Sets x 6 Reps
