push - pull version 1
Bulking
Advanced
Machine strength
Plan Details
The push - pull version 1 routine by PatrickPFlueckiger is a 2 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
push / pull is my favorit training routine I have also a routine for legs and calves Abbs I am doing twice a week seperated from the workout
Routine detail
Day 1
Chest / Triceps / Shoulder
Est. 56 min
10 exercises
Barbell Bench Press
3 Sets x 12 Reps
EZ Bar Tricep Extension (Close Grip)
2 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 12 Reps
Cable Cross-Over
2 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
2 Sets x 12 Reps
Cable Decline Chest Fly
2 Sets x 12 Reps
Weighted Tricep Dip
2 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Cable Decline Chest Fly
2 Sets x 12 Reps
Day 2
Back / Biceps / Forearms
Est. 66 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Incline Bench Row
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl
2 Sets x 12 Reps
Single-Leg Calf Raise
2 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 12 Reps
Chin-Up (Close Grip)
3 Sets x 12 Reps
Cable One-Arm Seated Row
3 Sets x 12 Reps
Smith Machine Squat
2 Sets x 12 Reps
Wrist Roller
4 Sets
