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Pulling Phase
General
Advanced
Machine strength
Plan Details
The Pulling Phase routine by benlucas8 is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Pull Power
Est. 118 min
14 exercises
Weighted Pull-Up
3 Sets x 6 Reps
Weighted Chin-Up
3 Sets x 4 Reps
Barbell Incline Row (Reverse Grip)
3 Sets x 6 Reps
T Bar Row
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 5 Reps
Machine Kneeling Leg Curl
3 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
6 Sets x 8 Reps
Leverage Machine Iso Row
6 Sets x 6 Reps
Cable Seated Row
6 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
6 Sets x 8 Reps
Tue
Push Power
Est. 66 min
7 exercises
Barbell Squat
3 Sets x 4 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
6 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Lateral Raise
6 Sets x 6 Reps
Smith Machine Squat
3 Sets x 8 Reps
Thu
Pull Hypertophy
Est. 68 min
8 exercises
Weighted Chin-Up
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Barbell Incline Row (Reverse Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 15 Reps
Machine Seated Row
6 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
6 Sets x 10 Reps
Fri
Push Hypertrophy
Est. 73 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
6 Sets x 8 Reps
Machine Leg Extension
6 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Leverage Shoulder Press
6 Sets x 8 Reps
Dumbbell Lateral Raise
6 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
