Legs Push Pull
Shared By : AmrElsayyad
Frequency : 6 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 18 / 2822

Average Rating

0

0 votes

Track this workout in our app, download below
apple app store
google play store
Track this workout in our app, download below
apple app store
google play store
Description

Start the training with a heavy weight excercise 5x5.
Finish with high repetition excercise with minimal rest periods.
After each legs push pull take a rest day, at this day I recommend doing some cardio like running.
Train abs on the cardio day and legs day.
I will be happy to receive your feedback.

Day 1 Legs A
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 30 sec 10 5 Progress Chart

Upper Legs

Seated Leg Curl with One Leg Seated Leg Curl with One Leg 0 sec 10 4 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 30 sec 10 4 Progress Chart

Upper Legs

Dumbbell Walking Lunges Dumbbell Walking Lunges 30 sec 10 4 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 30 sec 10 4 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 0 sec 10 5 Progress Chart
Day 2 Push A
Muscle Exercise Name Timer Reps Sets Track

Chest

Bench Press Machine Bench Press Machine 30 sec 10 5 Progress Chart

Triceps

Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press 30 sec 10 3 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 30 sec 10 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 30 sec 10 3 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 30 sec 10 3 Progress Chart

Shoulders

Weight Plate Front Raise Weight Plate Front Raise 30 sec 10 3 Progress Chart

Chest

Cable Mid Chest Crossovers Cable Mid Chest Crossovers 30 sec 10 4 Progress Chart

Triceps

Cable Straight Bar Tricep Kickback 0 sec 10 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 30 sec 10 3 Progress Chart

Shoulders

Cable One Arm Lateral Raise Cable One Arm Lateral Raise 0 sec 10 5 Progress Chart
Day 3 Pull A
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 30 sec 10 5 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 30 sec 10 3 Progress Chart

Biceps

Preacher Curl Machine Preacher Curl Machine 30 sec 10 3 Progress Chart

Back

Machine Lat Pull Down Machine Lat Pull Down 30 sec 10 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 30 sec 10 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 30 sec 10 3 Progress Chart

Biceps

Cable Close Grip Curl Cable Close Grip Curl 30 sec 10 3 Progress Chart

Shoulders

Cable Reverse Fly Cable Reverse Fly 0 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 30 sec 10 3 Progress Chart

Biceps

Cable Rope Hammer Curls Cable Rope Hammer Curls 0 sec 10 5 Progress Chart
Day 4 Legs B
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 30 sec 10 5 Progress Chart

Upper Legs

Leg Press Machine With One Leg Leg Press Machine With One Leg 0 sec 10 4 Progress Chart

Upper Legs

Leg Press Machine Leg Press Machine 30 sec 10 4 Progress Chart

Upper Legs

Cable Standing Leg Curl Cable Standing Leg Curl 30 sec 10 4 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 30 sec 10 4 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 0 sec 10 5 Progress Chart
Day 5 Push B
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Machine Shoulder Press Machine Shoulder Press 30 sec 10 5 Progress Chart

Triceps

Dip Dip 30 sec 10 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 30 sec 10 3 Progress Chart

Shoulders

Dumbbell One Arm Incline Lateral Raise Dumbbell One Arm Incline Lateral Raise 30 sec 10 3 Progress Chart

Triceps

Dumbbell Standing One Arm Triceps Extension Dumbbell Standing One Arm Triceps Extension 30 sec 10 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 30 sec 10 3 Progress Chart

Shoulders

Cable Lying Front Raise Cable Lying Front Raise 30 sec 10 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 0 sec 10 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 30 sec 10 3 Progress Chart

Chest

Cable Lower Chest Raise Cable Lower Chest Raise 0 sec 10 5 Progress Chart
Day 6 Pull B
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 30 sec 10 5 Progress Chart

Back

T Bar Row T Bar Row 30 sec 10 3 Progress Chart

Biceps

Preacher Curl Machine Preacher Curl Machine 30 sec 10 3 Progress Chart

Back

Hammer Grip Machine Lat Pulldown 30 sec 10 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 30 sec 10 3 Progress Chart

Back

Cable Standing One Arm Row Cable Standing One Arm Row 30 sec 10 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 30 sec 10 3 Progress Chart

Shoulders

Dumbbell Reverse Flyes Dumbbell Reverse Flyes 0 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 30 sec 10 3 Progress Chart

Biceps

Dumbbell One Arm Hammer Preacher Curl Dumbbell One Arm Hammer Preacher Curl 0 sec 10 5 Progress Chart