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Push - Pull - Legs
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Push - Pull - Legs routine by orhan.guen is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Push - Pull - Legs 3 workout Days with the workout plan according to the newest science based evidence and conclusions.
Routine detail
Day 1
Push
Est. 108 min
10 exercises
Rowing
1 Set
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Dublin Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell Incline Tricep Extension
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Hanging Knee Raise
4 Sets x 20 Reps
Day 2
Pull
Est. 95 min
9 exercises
Rowing
1 Set
Pull-Up
4 Sets x 6 Reps
Machine T Bar Reverse Row
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Barbell Curl (Close Grip)
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Hanging Knee Raise
4 Sets x 8 Reps
Day 3
Legs
Est. 87 min
9 exercises
Rowing
1 Set
Hack Squat
4 Sets x 8 Reps
Glute Ham raise
4 Sets x 12 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
2 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
