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Emre push pull
Bulking
Beginner
Machine strength
Plan Details
The Emre push pull routine by w0lfff is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push 1
Est. 40 min
5 exercises
Dumbbell Bench Press
4 Sets x 5 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 6 Reps
Day 2
Pull 1
Est. 36 min
6 exercises
Pull-Up
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 10 Reps
Leverage Machine Iso Row
3 Sets x 6 Reps
Cable Seated Row
1 Set x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Preacher Curl
3 Sets x 15 Reps
Day 3
Push 2
Est. 38 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 6 Reps
Day 4
Pull 2
Est. 38 min
6 exercises
Pull-Up
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 10 Reps
Leverage Machine Iso Row
3 Sets x 6 Reps
Machine Inverted Row
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Preacher Curl
3 Sets x 15 Reps
