6 Day Push Pull Leg WorkOut for Body Recomposition

mayank42

Sep 25th 2019

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6 Day Push Pull Leg WorkOut for Body Recomposition

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5 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This workout is planned to cover all body muscles twice a week. Warm ups and Stretching are not included in this. This plan has 10 exercises planned for all days with 3 sets each.This will help in gaining muscles and losing weight simultaneously with proper diet. So lets start with Monday , we will do push workout giving priority to Shoulders.
Monday -
Shoulder ( 5 exercises with good/heavy weights) - Triceps (3 exs) - Chest ( 2 super sets with moderate weights )
On Thursday we will repeat the push workout , but this time priority will be given to chest. Triceps will remain constant.
Thursday -
Chest( 5 exercises with good/heavy weights) - Triceps (3 exs) - Shoulders ( 2 super-sets with moderate weights)

On Tuesdays and Fridays we will do Pull workout. We will cover Back - Biceps and Forearms in these days. Given priority to Back on Tuesday and Biceps on Friday. Forearms will remain constant.

Tuesday
Back( 5 exercises with good/heavy weights) - Forearms (3 exs) - Biceps ( 2 super-sets with moderate weights)

Friday
Biceps( 5 exercises with good/heavy weights) - Forearms (3 exs) - Back ( 2 super-sets with moderate weights )

Now on Wednesdays and Saturdays we have Legs and Abs giving equal priority to both.

Do this for 6 days regularly and share your feedbacks
Enjoy and Cheers

Push(Chest - Triceps- Shoulder) 12 exercises, 1 hr 18 mins

Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Weight Plate Front Raise	3x8 reps	rest: 60s
Dumbbell Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s

Pull ( Back- biceps) 10 exercises, 1 hr 4 mins

Barbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s

Leg- Abs 10 exercises, 1 hr 2 mins

Barbell Squat	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Bodyweight Wall Squat	3x8 reps	rest: 60s

Push(Chest - Shoulders - Triceps) 9 exercises, 59 mins

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Bench Dip	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s

Pull ( Biceps- Back) 11 exercises, 1 hr 10 mins

Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x8 reps	rest: 60s
Dumbbell Pronation (Side-Lying)	3x8 reps	rest: 60s
Dumbbell Supination (Side-Lying)	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s

Legs and Abs 10 exercises, 1 hr 5 mins

Barbell Squat	4x8 reps	rest: 60s
Box Jump Multiple Response	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s
Hanging Leg Raise	3x8 reps	rest: 60s
Side Plank	3x8 reps	rest: 60s