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Push Pull Ondulante
Bulking
Intermediate
Dumbbell
Plan Details
The Push Pull Ondulante routine by iguti89 is a 9 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push s1
Est. 42 min
6 exercises
Barbell Decline Bench Press
3 Sets x 6 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
1 Set
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
1 Set x 15 Reps
Day 1
Push s2
Est. 47 min
7 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
1 Set
Machine Leg Extension
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
2 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Day 1
Push s3
Est. 46 min
7 exercises
Barbell Military Press
3 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Single-Leg Squat
1 Set
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Tricep Extension
3 Sets x 12 Reps
Bench Dip
1 Set
Day 2
Pull s1
Est. 42 min
7 exercises
Pull-Up
1 Set x 60 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Curl
2 Sets x 10 Reps
Dumbbell Bent-Over Raise
1 Set
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Barbell Standing Calf Raise
1 Set
Day 2
Pull s2
Est. 35 min
7 exercises
Pull-Up
1 Set x 50 Reps
Barbell One-Arm Row
3 Sets x 10 Reps
Machine Kneeling Leg Curl
1 Set
Dumbbell Hammer Curl
3 Sets x 12 Reps
Barbell Standing Calf Raise
1 Set
Dumbbell One-Arm Incline Curl
1 Set
Push-Up
1 Set
Day 2
Pull s3
Est. 38 min
6 exercises
Barbell Deadlift
4 Sets x 6 Reps
Pull-Up
1 Set x 40 Reps
Dumbbell Concentration Curl
1 Set
Barbell Lunge
1 Set
Machine Kneeling Leg Curl
3 Sets x 15 Reps
Barbell Standing Calf Raise
1 Set
Day 3
ABS a
Est. 26 min
4 exercises
Plank
3 Sets
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Air Bike
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 25 Reps
Day 3
Antebrazo
Est. 6 min
2 exercises
Dumbbell Wrist Curl (Palms Up)
1 Set
Dumbbell Wrist Curl (Palms Down)
1 Set
Day 3
ABS b
Est. 29 min
4 exercises
Plank
3 Sets
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Leg Raise
3 Sets x 25 Reps
Leg Pull-In
3 Sets x 30 Reps
