Upper Torso , A-B Push Pull
Bulking
Intermediate
Machine strength
Plan Details
The Upper Torso , A-B Push Pull routine by ryuukei is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A Push Pull for only upper torso . due to damaged knee no exercises that put pressure on knee are included (nor leg day). two variations for each day to alternate in the week
Routine detail
Day 1
Chest +Shoulder+Tri , free day
Est. 77 min
10 exercises
Barbell Bench Press
3 Sets x 10 Reps
Squeeze chest dumbell
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Day 2
Back+Bicep free
Est. 73 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Day 3
Chest +Shoulder+Tri , Machine
Est. 84 min
11 exercises
Machine Bench Press
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Day 4
Back + Bi
Est. 70 min
9 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Machine Hammer Curl
4 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
