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push n pull
Bulking
Advanced
Machine strength
Plan Details
The push n pull routine by RobertMichaelFontana is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
great routine for the experienced lifter. routine is good for great strength training with training every muscle group twice a week and splitting the routine to pull exercises in one day and push exercises another.
Routine detail
Mon
Pull Day
Est. 89 min
14 exercises
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Pull-Up
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Reverse grip Cable Row
3 Sets x 10 Reps
Hammer curls lying on incline bench
3 Sets x 10 Reps
DB Curls lying on incline Bench
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
bicep failure
2 Sets x 8 Reps
Tue
Push Day
Est. 85 min
13 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Tate Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Wed
Legs
Est. 63 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 10 Reps
Sled Push
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
9 Sets x 10 Reps
Fri
Pull Day 2
Est. 95 min
14 exercises
Dumbbell Upright Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
bicep failure
3 Sets x 10 Reps
Farmers Walk
3 Sets x 10 Reps
Dead arm hang
3 Sets
Dumbbell Seated Wrist Curl
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Sat
Push Day 2
Est. 92 min
13 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Lateral W Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
elbow up rows
3 Sets x 10 Reps
Machine Back Extension
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Sun
Legs Day 2
Est. 58 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
9 Sets x 10 Reps
