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Push and Pull Fortgeschritten
Bulking
Advanced
Machine strength
Plan Details
The Push and Pull Fortgeschritten routine by Krezi is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Any
Pull 2
Est. 83 min
10 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Cable Judo Flip
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Any
Push 1
Est. 71 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Leverage Shoulder Press
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell One-Arm Upright Row
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Any
Pull 1
Est. 75 min
9 exercises
Barbell Deadlift
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Any
Push 2
Est. 84 min
11 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Cable Judo Flip
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Any
Beine
Est. 63 min
8 exercises
Hanging Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
