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5 Days - Push. Pull. Legs
Bulking
Advanced
Machine strength
Plan Details
The 5 Days - Push. Pull. Legs routine by GeoffroyTlt is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push - (Chest/Triceps/Shoulders)
Est. 39 min
7 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Day 2
Pull - (Back/Biceps)
Est. 35 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Day 3
Legs
Est. 26 min
4 exercises
Dumbbell Hamstring Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 5 Reps
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Abs
Est. 49 min
10 exercises
Air Bike
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Plank
3 Sets
