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Push pull legs
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Push pull legs routine by johnyboywag is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Extrem heavy work for lifting. 3 Days for the plan mit der neuen Band aus der Band und der Gemeinde ist die beste und beste Möglichkeit für die Familie von Frowin zu leben
Routine detail
Any
Workout 1
Est. 87 min
11 exercises
Barbell Deadlift
6 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dual Cable Triceps Extension
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Bicep Curl
5 Sets x 8 Reps
Cable Rope Hammer Curl
5 Sets x 8 Reps
Any
Workout 2
Est. 75 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Any
Workout 3
Est. 57 min
9 exercises
Machine Leg Press
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
