6 Day Push Pull Leg WorkOut for Body Recomposition
Bulking
Intermediate
Dumbbell
Plan Details
The 6 Day Push Pull Leg WorkOut for Body Recomposition routine by mayank42 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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
Routine detail
Mon
Push(Chest - Triceps- Shoulder)
Est. 79 min
12 exercises
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Tue
Pull ( Back- biceps)
Est. 64 min
10 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Wed
Leg- Abs
Est. 63 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Bodyweight Wall Squat
3 Sets x 8 Reps
Thu
Push(Chest - Shoulders - Triceps)
Est. 59 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Fri
Pull ( Biceps- Back)
Est. 71 min
11 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Pronation (Side-Lying)
3 Sets x 8 Reps
Dumbbell Supination (Side-Lying)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Sat
Legs and Abs
Est. 65 min
10 exercises
Barbell Squat
4 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
