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PUSH/PULL/LEGS Fase 1
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The PUSH/PULL/LEGS Fase 1 routine by JoshDocFit is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Rutina con objetivo de aumento de masa muscular. Primera parte de la semana orientada al desarrollo de fuerza
Routine detail
Mon
Pull 1
Est. 83 min
10 exercises
Pull-Up
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable V Bar Pulldown
1 Set
Cable Shoulder Extension
3 Sets x 15 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Tue
Push 1
Est. 99 min
12 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Bench Press
3 Sets x 12,10,8 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Ez Bar Close Grip Tricep Press
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15,15,12,10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Wed
Legs Quad Focused
Est. 61 min
7 exercises
Barbell Squat
4 Sets x 12,12,10,10 Reps
Machine Leg Press
5 Sets x 12,12,10,10,20 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Hack Squat
3 Sets x 12,10,10 Reps
Dumbbell Goblet Squat
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Thu
Pull 2
Est. 86 min
10 exercises
Machine Seated Row
5 Sets x 12,10,10,8,8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 6,8,10,10,12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Rope Lat Pulldown
4 Sets x 12 Reps
Machine Back Extension
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Fri
Push 2
Est. 78 min
9 exercises
Dumbbell Incline Bench Press
5 Sets x 12,10,8,10,11 Reps
Dumbbell Incline Fly
5 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
EZ Bar Incline Tricep Extension
5 Sets x 12,12,10,8,8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15,12,10,12,15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Sat
Legs (Pump Work)
Est. 59 min
8 exercises
Barbell Hip Thrust
5 Sets x 12,12,10,8,8 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 15 Reps
Machine Leg Press (Wide Stance)
3 Sets x 15 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
