Push / Pull
Bulking
Intermediate
Machine strength
Plan Details
The Push / Pull routine by K4iZEN is a 2 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
Push
Est. 68 min
9 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Any
Pull
Est. 72 min
9 exercises
Rowing
1 Set
Barbell Deadlift
5 Sets x 5 Reps
Chin-Up with Knee Raise
5 Sets x 5 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
