push/pull AK VIKING
Bulking
Advanced
Machine strength
Plan Details
The push/pull AK VIKING routine by Esaitch is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Push/pull program.
Routine detail
Day 1
PULL - heavy 3-5
Est. 41 min
6 exercises
Barbell Deadlift
4 Sets x 4 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 4 Reps
Cable Seated Row
4 Sets x 4 Reps
Machine Leg Curl (Prone)
4 Sets x 4 Reps
Stability Ball Plank
4 Sets
Dumbbell Alternating Hammer Curl
4 Sets x 4 Reps
Day 2
PUSH - heavy 3-5
Est. 57 min
7 exercises
Barbell Squat
4 Sets x 4 Reps
Machine Calf Press
4 Sets x 40 Reps
Barbell Bench Press
4 Sets x 4 Reps
Barbell Incline Bench Press
4 Sets x 4 Reps
Dumbbell Side Bend
4 Sets x 4 Reps
Dumbbell Lateral Raise
4 Sets x 4 Reps
Dip
4 Sets x 4 Reps
Day 3
PULL - light 10-12
Est. 64 min
7 exercises
Barbell Deadlift
4 Sets x 11 Reps
Glute Kickback
4 Sets x 11 Reps
Chin-Up with Knee Raise
4 Sets x 11 Reps
Barbell Bent-Over Row
4 Sets x 11 Reps
Stability Ball Plank
4 Sets
Barbell Preacher Curl
4 Sets x 11 Reps
Dumbbell Shoulder Shrug
4 Sets x 11 Reps
Day 4
PUSH - light 10-12
Est. 72 min
7 exercises
Barbell Push Press
4 Sets x 11 Reps
Hanging Leg Raise
4 Sets x 11 Reps
Cable Shoulder Extension
4 Sets x 11 Reps
Barbell Squat
4 Sets x 11 Reps
Machine Calf Press
4 Sets x 40 Reps
Barbell Bench Press
4 Sets x 11 Reps
Dumbbell Incline Fly
4 Sets x 11 Reps
