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short Pull Push Leg Arm
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The short Pull Push Leg Arm routine by kianker is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Pull
Est. 81 min
12 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Deadlift
4 Sets x 8 Reps
muscle up
1 Set x 12 Reps
Pull-Up
2 Sets x 30 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 20 Reps
Machine Seated Row
3 Sets x 10 Reps
Hanging Pike
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dip
1 Set x 10 Reps
Tue
Push
Est. 81 min
12 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bench Press
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Lateral Raise
8 Sets x 12 Reps
Machine Fly
3 Sets x 10 Reps
Push-Up (Close Hand)
2 Sets x 10 Reps
Push-Up
2 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Pull-Up
1 Set x 16 Reps
Thu
Legs
Est. 59 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
8 Sets x 10 Reps
Fri
arms & back
Est. 109 min
17 exercises
Dumbbell Seated Bicep Curl
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Dumbbell Lateral Raise
8 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Dip
3 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10 Reps
Rear Pull-Up (Wide Grip)
1 Set x 12 Reps
