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Exitrom. Push, Pull, Legs (A)
Bulking
Intermediate
Machine strength
Plan Details
The Exitrom. Push, Pull, Legs (A) routine by exitrom is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Push, Pull, Legs split
Routine detail
Tue
Chest, Triceps and Abs
Est. 67 min
8 exercises
Indoor Cycling
1 Set
Barbell Bench Press
5 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Thu
Back, Biceps and Abs
Est. 69 min
8 exercises
Indoor Cycling
1 Set
Barbell Bent-Over Row
5 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Fri
Push Ups
Est. 13 min
1 exercise
Bench Push-Up
6 Sets x 15 Reps
Sat
Legs, Shoulders and Abs
Est. 85 min
10 exercises
Indoor Cycling
1 Set
Barbell Squat
5 Sets x 12 Reps
Machine Leg Press (Wide Stance)
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Smith Machine Shoulder Press
5 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Sun
Back & Chest
Est. 42 min
5 exercises
Indoor Cycling
1 Set
Pull-Up (Hammer Grip)
3 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
