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2-Day Push Pull Routine
ELITE
Bulking
Intermediate
Dumbbell
Plan Details
The 2-Day Push Pull Routine routine by JefitTeam is a 2 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a great routine to add to an existing leg and carry workout and you’ll be set for the week. Keep the weight heavy in both workouts, just enough to squeeze out the suggested repetitions. You may need to add in a warm-up set or two prior to hitting the chest. Day 1 has higher volume (sets x repetitions). As mentioned, add in a leg and carry day between or following each of these workout sessions. Day 1: 11 exercises. Workout time more than an hour Chest/Back/Arms Day 2: 9 exercises. Workout time less than an hour. Chest/Back/Arms Stay Strong, Michael Wood, CSCS JeFit Team Member
Routine detail
Day 1
Workout 1: Chest/Back/Arms
Est. 86 min
11 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 10 Reps
Dip
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Day 2
Workout 2: Chest/Back/Arms
Est. 56 min
9 exercises
