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Push Pull Advanced Plan
AUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The Push Pull Advanced Plan routine by mhdalitf is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Push pull legs 6 days/week
Routine detail
Mon
New Workout
Est. 0 min
6 exercises
Barbell Bench Press
6 Sets x 8 Reps
Dumbbell Incline Bench Press (Palms in)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Tue
New Workout
Est. 0 min
7 exercises
Cable Pulldown (Underhand)
3 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
5 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Rope Face Pull
5 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Wed
New Workout
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Thu
New Workout
Est. 0 min
6 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Fri
New Workout
Est. 0 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Sat
New Workout
Est. 0 min
6 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
