push focus
Bulking
Beginner
Machine strength
Plan Details
The push focus routine by KushtrimKushi is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Day2
Est. 61 min
7 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Cable Seated Row to Neck
4 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Cable Drag Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 20 Reps
Tue
Day3
Est. 62 min
7 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Seated Calf Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Wed
Day 4 off
Est. 0 min
0 exercises
This day is empty
Thu
Day 5
Est. 75 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable High Pulley Tricep Extension
4 Sets x 12 Reps
Cable Rope Lat Pulldown
3 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 16 Reps
Cable Lateral Raise
4 Sets x 15 Reps
Fri
Day 6
Est. 24 min
4 exercises
Abdominal Hip Roll
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Ab Draw Leg Slide
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Sat
Day6 off
Est. 0 min
0 exercises
This day is empty
Sun
Day1
Est. 61 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Shoulder Raise
3 Sets x 15 Reps
Cable Decline Chest Fly
3 Sets x 20 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Band Upright Row
3 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 12 Reps
