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Legs Push Pull
Bulking
Advanced
Machine strength
Plan Details
The Legs Push Pull routine by AmrElsayyad is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Start the training with a heavy weight excercise 5x5. Finish with high repetition excercise with minimal rest periods. After each legs push pull take a rest day, at this day I recommend doing some cardio like running. Train abs on the cardio day and legs day. I will be happy to receive your feedback.
Routine detail
Day 1
Legs A
Est. 39 min
6 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10 Reps
Day 2
Push A
Est. 58 min
10 exercises
Machine Bench Press
5 Sets x 10 Reps
Barbell Incline Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Cable Straight Bar Tricep Kickback
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
5 Sets x 10 Reps
Day 3
Pull A
Est. 57 min
10 exercises
Barbell Deadlift
5 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Rope Hammer Curl
5 Sets x 10 Reps
Day 4
Legs B
Est. 39 min
6 exercises
Barbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Cable Standing Leg Curl
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10 Reps
Day 5
Push B
Est. 58 min
10 exercises
Machine Shoulder Press
5 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Overhead Raise (Supine)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Lower Chest Raise
5 Sets x 10 Reps
Day 6
Pull B
Est. 59 min
10 exercises
Barbell Deadlift
5 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Hammer Grip Machine Lat Pulldown
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable One-Arm Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Hammer Curl
5 Sets x 10 Reps
