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Push Pull Split
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Push Pull Split routine by chriswigg69 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
3 day split, isolated exercises
Routine detail
Day 1
Chest, Shoulders and Triceps
Est. 0 min
10 exercises
Machine Tricep Extension
5 Sets x 8 Reps
Machine Dip
5 Sets x 8 Reps
Leverage Decline Chest Press
5 Sets x 8 Reps
Machine Incline Chest Press
5 Sets x 8 Reps
Machine Inner Chest Press
5 Sets x 8 Reps
Machine Fly
5 Sets x 8 Reps
Dumbbell One-Arm Front Raise
5 Sets x 8 Reps
Machine Deltoid Raise
5 Sets x 8 Reps
Machine Shoulder Press
5 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Day 2
Back, Biceps, Abs and Forearms
Est. 0 min
13 exercises
Preacher Curl Machine
5 Sets x 8 Reps
Machine Seated Row
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 8 Reps
Leverage Machine High Row
5 Sets x 8 Reps
Machine Reverse Fly
5 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
5 Sets x 8 Reps
Barbell Curl (Close Grip)
5 Sets x 8 Reps
Parallel Bar Leg Raise
5 Sets x 8 Reps
Dumbbell Side Bend
5 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
5 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
5 Sets x 8 Reps
Dumbbell Hammer Curl
5 Sets x 8 Reps
Day 3
Legs
Est. 0 min
7 exercises
Machine Leg Press
5 Sets x 8 Reps
Calf Press On Leg Press
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Hip Abduction
5 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Cable Leg Kickback
5 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
