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Push Pull Ondulante + MYO-Reps
Bulking
Intermediate
Dumbbell
Plan Details
The Push Pull Ondulante + MYO-Reps routine by iguti89 is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push s3
Est. 41 min
6 exercises
Barbell Military Press
3 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Deep Squat
1 Set x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Bench Dip
1 Set
Day 1
Push s2
Est. 40 min
6 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Bench Press
1 Set x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
1 Set x 12 Reps
Day 1
Push s1
Est. 45 min
6 exercises
Barbell Decline Bench Press
3 Sets x 6 Reps
Barbell Squat
3 Sets x 10 Reps
Dumbbell Shoulder Press
1 Set x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 15 Reps
Day 2
Pull B
Est. 47 min
8 exercises
Pull-Up
1 Set x 40 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Curl
1 Set x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Barbell Standing Calf Raise
1 Set
Day 2
Pull A
Est. 49 min
8 exercises
Pull-Up
1 Set x 40 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Machine Kneeling Leg Curl
1 Set x 15 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15 Reps
Barbell Standing Calf Raise
1 Set
Day 3
ABS a
Est. 27 min
4 exercises
Air Bike
4 Sets x 20 Reps
Plank
4 Sets
Side Bridge
4 Sets
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
Day 3
ABS b
Est. 35 min
4 exercises
Crunch
4 Sets x 30 Reps
Leg Raise
4 Sets x 20 Reps
Leg Pull-In
4 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
Day 3
Antebrazos
Est. 12 min
3 exercises
Barbell Reverse Curl
1 Set x 15 Reps
Dumbbell Wrist Curl (Palms Down)
2 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 15 Reps
