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Upper Body: Push/Pull/Press
Bulking
Advanced
Dumbbell
Plan Details
The Upper Body: Push/Pull/Press routine by JefitTeam is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a complete upper body, 3-day, strength program for advanced gym-goers. Hit your legs on your own on days in between or on Saturday. The goal is to add muscle with this high volume training plan. You can expect to see 6-8 different exercises for each training session. This push, pull, press, program focuses on the back, chest, shoulders and arms. Workout sessions average 65-75 minutes long. Day 1: Training format is 5 sets of 6 repetitions for each exercise. Day 2: Training format is 4 sets of 10 repetitions for each exercise. Day 3: In this final session for the week, expect 4-5 sets of 6 repetitions for each exercise. The weight should be heavy enough for each exercise to allow you to just be able to complete each set following your initial set, that should be a light warm-up set. Perform this routine 3x/week for 4-6 weeks. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1
Est. 75 min
6 exercises
Barbell Bench Press
5 Sets x 6 Reps
Barbell Incline Bench Press
5 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 6 Reps
Cable Seated Row
5 Sets x 6 Reps
Barbell Rear Press
5 Sets x 6 Reps
Barbell Curl
5 Sets x 6 Reps
Day 2
Workout 2
Est. 79 min
7 exercises
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Day 3
Workout 3
Est. 65 min
6 exercises
Machine Bench Press
6 Sets x 6 Reps
Machine Incline Chest Press
4 Sets x 6 Reps
Machine Seated Row
6 Sets x 6 Reps
Cable V Bar Pulldown
4 Sets x 6 Reps
Cable Shoulder Press
4 Sets x 6 Reps
Barbell Preacher Curl
4 Sets x 6 Reps
