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push pull leg**
AUDIO TIP
Bulking
Beginner
None
Plan Details
The push pull leg** routine by malekhallouda is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
it's a 3 day workout with 2 plans to cover all muscles it's for beginners and intermediate to achieve bulking
Routine detail
Day 1
Push A
Est. 50 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Day 2
Pull A
Est. 49 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Day 3
Push B
Est. 50 min
7 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Cable Straight Arm Crossover
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Day 4
Pull B
Est. 49 min
7 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Upper Row
3 Sets x 10 Reps
Machine T Bar Reverse Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 10 Reps
Day 5
leg
Est. 35 min
5 exercises
Hack Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
