Deneme haftada 5 pushpull

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Deneme haftada 5 pushpull - JEFIT

Deneme haftada 5 pushpull

Bulking

Intermediate

Machine strength

Plan Details

The Deneme haftada 5 pushpull routine by gazioglu is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Any

Deload Bacaklar

Est. 55 min

8 exercises

Smith Machine Squat

3 Sets x 10 Reps

Barbell Romanian Deadlift

3 Sets x 10 Reps

Machine Leg Extension

3 Sets x 10 Reps

Dumbbell Hamstring Curl

3 Sets x 10 Reps

Back Hyperextension

3 Sets x 10 Reps

Kettlebell Goblet Squat

3 Sets x 10 Reps

Single-Leg Glute Bridge

3 Sets x 10 Reps

Hack Calf Raise

3 Sets x 10 Reps

Any

Deload Pull1

Est. 68 min

10 exercises

Machine Lat Pulldown

3 Sets x 10 Reps

Leverage Machine Iso Row

3 Sets x 10 Reps

Barbell Bent-Over Row

3 Sets x 10 Reps

Cable Shoulder Extension

3 Sets x 10 Reps

Dumbbell Incline Curl

3 Sets x 10 Reps

Barbell Preacher Curl

3 Sets x 10 Reps

Cable Reverse Curl

3 Sets x 10 Reps

Machine Ab Crunch

3 Sets x 10 Reps

Reverse Crunch

3 Sets x 10 Reps

Air Bike

3 Sets x 10 Reps

Any

Bacaklar

Est. 72 min

8 exercises

Smith Machine Squat

4 Sets x 10 Reps

Barbell Romanian Deadlift

4 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10 Reps

Dumbbell Hamstring Curl

4 Sets x 10 Reps

Back Hyperextension

4 Sets x 10 Reps

Kettlebell Goblet Squat

4 Sets x 10 Reps

Single-Leg Glute Bridge

4 Sets x 10 Reps

Hack Calf Raise

4 Sets x 20 Reps

Any

Deload Push1

Est. 129 min

11 exercises

Push-Up

3 Sets x 10 Reps

Dumbbell Bench Press

3 Sets x 10 Reps

Cable Cross-Over

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

EZ Bar Tricep Extension

3 Sets x 10 Reps

Leverage Shoulder Press

3 Sets x 10 Reps

Cable One-Arm Reverse Fly

3 Sets x 10 Reps

Plank

3 Sets

Treadmill Running

3 Sets

Mountain Climber

3 Sets x 10 Reps

Toe Touches

3 Sets x 10 Reps

Any

Pull2

Est. 68 min

8 exercises

Machine Seated Row

4 Sets x 10 Reps

Cable Rope Face Pull

4 Sets x 10 Reps

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

EZ Bar Curl

4 Sets x 10 Reps

Dumbbell Hammer Curl

4 Sets x 10 Reps

Cable Dual Overhead Curl

4 Sets x 10 Reps

Side Bridge

4 Sets

Weight Plate Rotation

4 Sets x 12 Reps

Any

Push1

Est. 95 min

10 exercises

Push-Up

4 Sets x 15 Reps

Dumbbell Bench Press

4 Sets x 10 Reps

Cable Cross-Over

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

EZ Bar Tricep Extension

4 Sets x 10 Reps

Leverage Shoulder Press

4 Sets x 10 Reps

Cable One-Arm Reverse Fly

8 Sets x 10 Reps

Plank

4 Sets

Toe Touches

4 Sets x 20 Reps

Mountain Climber

4 Sets x 12 Reps

Any

Pull1

Est. 86 min

10 exercises

Machine Lat Pulldown

4 Sets x 10 Reps

Leverage Machine Iso Row

4 Sets x 10 Reps

Barbell Bent-Over Row

4 Sets x 10 Reps

Cable Shoulder Extension

4 Sets x 10 Reps

Dumbbell Incline Curl

4 Sets x 10 Reps

Barbell Preacher Curl

4 Sets x 10 Reps

Cable Reverse Curl

4 Sets x 10 Reps

Machine Ab Crunch

4 Sets x 10 Reps

Reverse Crunch

4 Sets x 12 Reps

Air Bike

4 Sets x 12 Reps

Any

Push2

Est. 71 min

6 exercises

Dumbbell Pullover

4 Sets x 10 Reps

Machine Incline Chest Press

4 Sets x 10 Reps

Cable High Pulley Tricep Extension

4 Sets x 10 Reps

Cable Tricep Kickback

8 Sets x 10 Reps

Cable One-Arm Lateral Raise

8 Sets x 10 Reps

Cable Front Raise

4 Sets x 10 Reps

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Deneme haftada 5 pushpull

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