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Push Pull Legs HA
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Push Pull Legs HA routine by hussam.al.attar is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
My Push Pull Legs routine, training each group twice per week. .. . . . . . .. . . . . . . . . .. . . . . .
Routine detail
Day 1
Push A
Est. 60 min
8 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Day 2
Pull A
Est. 44 min
7 exercises
Machine Lat Pulldown
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Curl
2 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Day 2
Legs A
Est. 60 min
7 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Front Squat
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Smith Machine Toe Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
