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Push Pull Roland
Bulking
Intermediate
Machine strength
Plan Details
The Push Pull Roland routine by sk8carlos is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
120 Wdh / 70 Wdh pro Woche 36 Std. Regeneration& Wachstum
Routine detail
Day 1
Push 1
Est. 105 min
17 exercises
Barbell Bench Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Day 2
Pull 2
Est. 74 min
13 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Arnold Curls
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Day 3
Push 2
Est. 87 min
14 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Day 4
Pull 1
Est. 59 min
10 exercises
Barbell Deadlift
4 Sets x 8 Reps
Pull-Up
2 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Arnold Curls
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 9
Beine
Est. 57 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Plank
3 Sets
Day 10
Bizeps 1
Est. 29 min
5 exercises
Barbell Curl
3 Sets x 8 Reps
Arnold Curls
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Day 11
Trizeps
Est. 72 min
11 exercises
EZ Bar Tricep Extension
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Superman
3 Sets
Bench Hip Thrust
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
