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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 9 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push s1
Est. 40 min
6 exercises
Barbell Decline Bench Press
3 Sets x 6 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
1 Set
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
1 Set
Day 1
Push s3
Est. 40 min
6 exercises
Barbell Military Press
3 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Single-Leg Squat
1 Set
Dumbbell One-Arm Lateral Raise
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Bench Dip
1 Set
Day 1
Push s2
Est. 38 min
6 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
1 Set
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 2
Pull s2
Est. 49 min
7 exercises
Barbell Curl
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Pull-Up
1 Set x 60 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Dumbbell Hamstring Curl
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Barbell Standing Calf Raise
1 Set
Day 2
Pull s1
Est. 40 min
7 exercises
Pull-Up
1 Set x 80 Reps
Machine Kneeling Leg Curl
1 Set
Dumbbell Concentration Curl
1 Set
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Barbell Standing Calf Raise
1 Set
Day 2
Pull s3
Est. 51 min
7 exercises
Barbell Deadlift
3 Sets x 6 Reps
Pull-Up
1 Set x 70 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Barbell Lunge
3 Sets x 12 Reps
Barbell Standing Calf Raise
1 Set
Day 3
ABS a
Est. 33 min
4 exercises
Crunch
4 Sets x 30 Reps
Rotational Crunch
4 Sets x 25 Reps
Plank
4 Sets
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
Day 3
ABS b
Est. 34 min
4 exercises
Leg Raise
4 Sets x 20 Reps
Leg Pull-In
4 Sets x 20 Reps
Plank
4 Sets
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
