Push Pull Legs - JEFIT

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Push Pull Legs - JEFIT

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Push Pull Legs

Bulking

Intermediate

Dumbbell

Plan Details

The Push Pull Legs routine by dave-bolton is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Push Pull Legs

Routine detail

Wed

Push A

Est. 58 min

9 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets x 8 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 8 Reps

Ab wheel rollout Demonstration

Ab wheel rollout

3 Sets x 8 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 8 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps

Thu

Pull A

Est. 66 min

9 exercises

face pulls Demonstration

face pulls

5 Sets x 5 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

dumbell Incline reverse flys Demonstration

dumbell Incline reverse flys

3 Sets x 8 Reps

Shoulder shrugs Demonstration

Shoulder shrugs

5 Sets x 5 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

3 Sets x 8 Reps

Fri

Legs A

Est. 72 min

10 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 5 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

5 Sets x 5 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 8 Reps

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

3 Sets x 8 Reps

Barbell Kneeling Squat Demonstration

Barbell Kneeling Squat

3 Sets x 8 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 8 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

3 Sets x 8 Reps

Decline Bench Leg Raise Demonstration

Decline Bench Leg Raise

3 Sets x 8 Reps

Sat

Push B

Est. 51 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

3 Sets x 8 Reps

Dumbbell Alternating Tricep Extension Demonstration

Dumbbell Alternating Tricep Extension

3 Sets x 8 Reps

Dumbbell Cuban Press Demonstration

Dumbbell Cuban Press

5 Sets x 5 Reps

Sun

Pull B

Est. 74 min

10 exercises

face pulls Demonstration

face pulls

5 Sets x 5 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

5 Sets x 5 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

3 Sets x 8 Reps

Dragon Flag Demonstration

Dragon Flag

3 Sets x 8 Reps

Windshield Wipers Demonstration

Windshield Wipers

3 Sets x 8 Reps

Ab wheel rollout Demonstration

Ab wheel rollout

3 Sets x 8 Reps