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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 y la segunda mitad con mayor trabajo orientado a hipertrofia
Routine detail
Mon
Pull 1
Est. 83 min
9 exercises
Walking
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,12,10,10 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
3 Sets x 10,108,108 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Treadmill Running
1 Set
Tue
Push 1
Est. 81 min
9 exercises
Barbell Bench Press
4 Sets x 10,8,8,6 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Machine Bench Press
3 Sets x 12,10,8 Reps
Cable Cross-Over
3 Sets x 15,12,12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15,15,12,10 Reps
Wed
Legs Quad Focused
Est. 56 min
6 exercises
Machine Leg Press
5 Sets x 12,12,10,10,20 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Hack Squat
3 Sets x 12,10,10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 15 Reps
Thu
Pull 2
Est. 56 min
7 exercises
Machine Seated Row
5 Sets x 12,10,10,8,8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15,12,12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Fri
Push 2
Est. 74 min
8 exercises
Dumbbell Incline Bench Press
1 Set
Dumbbell Incline Fly
4 Sets x 15 Reps
Machine Fly
3 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 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
Elliptical Training
1 Set
Sat
Legs (Pump Work)
Est. 54 min
8 exercises
Smith Machine Squat
3 Sets x 12 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
