2er Split Push/Pull
Bulking
Intermediate
Machine strength
Plan Details
The 2er Split Push/Pull routine by Supeede is a 2 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
2er Split with Classic Push/Pull Workout
Routine detail
Any
Brust, Schulter, Trizeps, Bauch
Est. 73 min
8 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Shoulder Abduction
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Any
Beine, Rücken, Nacken, Bizeps
Est. 82 min
9 exercises
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell One-Arm Seated Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
