Upper Body: Push/Pull/Press Workout

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a complete upper body, 3-day, strength program. The goal is to add muscle with this high volume training plan. You can expect to see 8 different exercises for each training session. This push, pull, press, program focuses on the back, chest, shoulders and arms.

Day 1: Training format is 5 sets of 6 repetitions for each exercise.

Day 2: Training format is 4 sets of 10 repetitions for each exercise.

Day 3: In this final session for the week, expect 6 sets of 6 repetitions for each exercise.

The weight should be heavy enough for each exercise to allow you to just be able to complete each set following your initial set, that should be a light warm-up set. Perform this routine 3x/week for 4-6 weeks.

Stay Strong,

MICHAEL WOOD, CSCS
Jefit Team

Day 1
Day 2
Day 3

Workout 1 8 exercises, 1 hr 28 mins

Barbell Bench Press	5x6 reps	rest: 120s
Barbell Incline Bench Press	5x6 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	5x6 reps	rest: 75s
Cable Seated Row	5x6 reps	rest: 75s
Dumbbell Seated Alternating Arnold Press	5x6 reps	rest: 60s
Barbell Rear Press	5x6 reps	rest: 90s
Barbell Curl	5x6 reps	rest: 60s
Dumbbell Bicep Curl	5x6 reps	rest: 60s

Workout 2 8 exercises, 1 hr 14 mins

Dumbbell Decline Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Barbell Bent-Over Row	4x10 reps	rest: 60s
Dumbbell Shoulder Press	4x10 reps	rest: 60s
Dumbbell One-Arm Shoulder Press	4x10 reps	rest: 60s
Dumbbell Concentration Curl	4x10 reps	rest: 60s
Dumbbell Hammer Curl	4x10 reps	rest: 60s

Workout 3 8 exercises, 1 hr 32 mins

Machine Bench Press	6x6 reps	rest: 90s
Machine Incline Chest Press	6x6 reps	rest: 90s
Machine Seated Row	6x6 reps	rest: 75s
Cable V Bar Pulldown	6x6 reps	rest: 75s
Cable Shoulder Press	6x6 reps	rest: 60s
Leverage Shoulder Press	6x6 reps	rest: 60s
Barbell Preacher Curl	6x6 reps	rest: 60s
Cable Dual Overhead Curl	6x6 reps	rest: 60s