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PUSH | LEG | PULL by Chirag
AUTOPLAYAUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The PUSH | LEG | PULL by Chirag routine by chiragkhatri is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
5 exercise per workout push to failure try with the weight from which u can get 8-12 reps with 3-4 sets as you wish u can choose between : 1. hack squat and leg press 2.machine seated row and rope seated row after all do only 5 exercises i can add forearms any day u feel like doin it no restriction don't try to use every machine in your gym don't be a dumbfk do it smartly and efficiently ?happy gains
Routine detail
Mon
PUSH - 1
Est. 52 min
5 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Barbell Overhead Tricep Extension
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Tue
LEG - 1
Est. 62 min
6 exercises
Dumbbell Hamstring Curl
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Wed
PULL - 1
Est. 74 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Rope Lat Pulldown
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Thu
PUSH - 2
Est. 62 min
5 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Barbell Overhead Tricep Extension
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Fri
LEG - 2
Est. 74 min
6 exercises
Dumbbell Hamstring Curl
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Sat
PULL - 2
Est. 62 min
5 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Rope Lat Pulldown
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
