Arslan's push/pull
Bulking
Intermediate
Machine strength
Plan Details
The Arslan's push/pull routine by arslan7082 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
3 day Push/pull routine
Routine detail
Day 1
Back and biceps
Est. 39 min
6 exercises
Barbell Deadlift
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Day 2
chest triceps
Est. 52 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Day 3
Shoulder Legs
Est. 54 min
8 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Day 4
legs
Est. 33 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
