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Push/pull,legs,abs
Bulking
Beginner
Machine strength
Plan Details
The Push/pull,legs,abs routine by scottlew is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Training each body part 2x weekly with day 5 being either cardio and abs or use as a catch up day for a missed session.
Routine detail
Day 1
Push 1
Est. 72 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Sved Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Day 2
Pull / Legs / Abs 1
Est. 59 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Machine Ab Crunch
1 Set x 8 Reps
Plank
1 Set
Decline Bench Knee Raise
1 Set x 8 Reps
Day 3
Push 2
Est. 73 min
10 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Day 4
Pull / Legs / Abs 2
Est. 57 min
11 exercises
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Ab Crunch
1 Set x 8 Reps
Plank
1 Set
Decline Bench Knee Raise
1 Set x 8 Reps
Day 5
Cardio, Abs
Est. 71 min
6 exercises
Recumbent Bike
1 Set
Treadmill Running
1 Set
Machine Ab Crunch
1 Set x 8 Reps
Barbell Seated Twist
1 Set x 8 Reps
Plank
1 Set
Decline Bench Knee Raise
1 Set x 8 Reps
