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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
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Ab wheel rollout
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Thu
Pull A
Est. 66 min
9 exercises
face pulls
5 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
dumbell Incline reverse flys
3 Sets x 8 Reps
Shoulder shrugs
5 Sets x 5 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Fri
Legs A
Est. 72 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
5 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Sat
Push B
Est. 51 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Dumbbell Cuban Press
5 Sets x 5 Reps
Sun
Pull B
Est. 74 min
10 exercises
face pulls
5 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
EZ Bar Curl
5 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dragon Flag
3 Sets x 8 Reps
Windshield Wipers
3 Sets x 8 Reps
Ab wheel rollout
3 Sets x 8 Reps
