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Push/Pull/Legs/Power/Muscle/Burn
Bulking
Advanced
Machine strength
Plan Details
The Push/Pull/Legs/Power/Muscle/Burn routine by danielson713 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest/Shoulders/Tris
Est. 60 min
9 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bench Press (Close Grip)
4 Sets x 5 Reps
Barbell Shoulder Press
4 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Fly
1 Set x 40 Reps
Dumbbell One-Arm Tricep Kickback
1 Set x 40 Reps
Dumbbell Shoulder Shrug
1 Set x 40 Reps
Tue
Back/Biceps/Abs
Est. 62 min
9 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Preacher Curl
4 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Rope Seated Row
1 Set x 40 Reps
Barbell Preacher Curl
1 Set x 40 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Wed
Quads/Glutes/Hammies/Calves
Est. 54 min
8 exercises
Barbell Deep Squat
4 Sets x 5 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
1 Set x 40 Reps
Machine Leg Curl (Prone)
1 Set x 40 Reps
Thu
Chest/Shoulders/Tris
Est. 61 min
9 exercises
Dumbbell Bench Press
4 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 5 Reps
EZ Bar French Press (Reverse Grip)
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell Incline Fly With A Twist
1 Set x 40 Reps
Barbell Shrug
1 Set x 40 Reps
Weighted Tricep Dip
1 Set x 40 Reps
Fri
Back/Biceps/Abs
Est. 60 min
9 exercises
Barbell Bent-Over Row
4 Sets x 5 Reps
Barbell Curl
4 Sets x 5 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Back Hyperextension
1 Set x 40 Reps
Cable Rope Hammer Curl
1 Set x 40 Reps
Weighted Crunch
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
