RobertMichaelFontana

Sep 21st 2017

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push n pull

DOWNLOADS/VIEWS: 1/1157

RATING: 19 (FROM 1 JEFIT MEMBERS)

5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

great routine for the experienced lifter. routine is good for great strength training with training every muscle group twice a week and splitting the routine to pull exercises in one day and push exercises another.

Pull Day 14 exercises, 1 hr 29 mins

Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Pull-Up	2x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Barbell Reverse Curl	3x10 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	3x10 reps	rest: 60s
Barbell Wrist Curl (Palms Down)	3x10 reps	rest: 60s
	2x8 reps	rest: 90s

Push Day 13 exercises, 1 hr 25 mins

Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Dumbbell Decline Bench Press	3x10 reps	rest: 60s
Dumbbell Tricep Extension	3x10 reps	rest: 60s
Dumbbell Tate Press	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Dumbbell Shoulder Press	4x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	2x10 reps	rest: 60s
Dumbbell Lateral Raise	2x10 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	2x10 reps	rest: 60s
Cable Rope Face Pull	2x10 reps	rest: 60s
Machine Back Extension	3x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s

Legs 7 exercises, 1 hr 2 mins

Barbell Squat	3x10 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	3x10 reps	rest: 60s
	4x10 reps	rest: 60s
Dumbbell Lunge	4x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 60s
Machine Calf Raise	9x10 reps	rest: 60s

Pull Day 2 14 exercises, 1 hr 35 mins

Dumbbell Upright Row	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Cable V Bar Pulldown	3x10 reps	rest: 60s
Cable One-Arm Lat Pulldown	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 60s
Barbell Preacher Curl	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Dumbbell Seated Wrist Curl	3x10 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x10 reps	rest: 60s

Push Day 2 13 exercises, 1 hr 31 mins

Barbell Bench Press	3x10 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
Barbell Tricep Extension	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Cable Rope Face Pull	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Machine Back Extension	4x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s

Legs Day 2 6 exercises, 57 mins

Barbell Squat	4x10 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	4x10 reps	rest: 60s
Machine Leg Press	4x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 60s
Machine Calf Raise	9x10 reps	rest: 60s