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My Push/Pull Workout
Bulking
Intermediate
Machine strength
Plan Details
The My Push/Pull Workout routine by Canis is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push-Day
Est. 84 min
10 exercises
Cable Cross-Over
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Push-Up
3 Sets
Machine Shoulder Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Alternating Front Raise
3 Sets x 20 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Machine Dip
3 Sets x 15 Reps
Weighted Hanging Knee Raise
4 Sets x 15 Reps
Day 2
Pull-Day
Est. 81 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
T Bar Row
4 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Crunch
4 Sets x 25 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Day 3
Legs
Est. 72 min
8 exercises
Smith Machine Squat
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Press (Wide Stance)
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Day 4
Push-Day
Est. 84 min
10 exercises
Cable Cross-Over
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Push-Up
3 Sets
Machine Shoulder Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Alternating Front Raise
3 Sets x 20 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Machine Dip
3 Sets x 15 Reps
Weighted Hanging Knee Raise
4 Sets x 15 Reps
Day 5
Pull-Day
Est. 81 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
T Bar Row
4 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Crunch
4 Sets x 25 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
