Deneme haftada 5 pushpull
Bulking
Intermediate
Machine strength
Plan Details
The Deneme haftada 5 pushpull routine by gazioglu is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
Deload Push1
Est. 129 min
11 exercises
Push-Up
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Cable One-Arm Reverse Fly
3 Sets x 10 Reps
Plank
3 Sets
Toe Touches
3 Sets x 10 Reps
Treadmill Running
3 Sets
Mountain Climber
3 Sets x 10 Reps
Any
Pull2
Est. 68 min
8 exercises
Machine Seated Row
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Side Bridge
4 Sets
Weight Plate Rotation
4 Sets x 12 Reps
Any
Push1
Est. 95 min
10 exercises
Push-Up
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Leverage Shoulder Press
4 Sets x 10 Reps
Cable One-Arm Reverse Fly
8 Sets x 10 Reps
Plank
4 Sets
Toe Touches
4 Sets x 20 Reps
Mountain Climber
4 Sets x 12 Reps
Any
Pull1
Est. 86 min
10 exercises
Machine Lat Pulldown
4 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Reverse Crunch
4 Sets x 12 Reps
Air Bike
4 Sets x 12 Reps
Any
Push2
Est. 71 min
6 exercises
Dumbbell Pullover
4 Sets x 10 Reps
Machine Incline Chest Press
4 Sets x 10 Reps
Cable High Pulley Tricep Extension
4 Sets x 10 Reps
Cable Tricep Kickback
8 Sets x 10 Reps
Cable One-Arm Lateral Raise
8 Sets x 10 Reps
Cable Front Raise
4 Sets x 10 Reps
Any
Deload Bacaklar
Est. 55 min
8 exercises
Smith Machine Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Single-Leg Glute Bridge
3 Sets x 10 Reps
Hack Calf Raise
3 Sets x 10 Reps
Any
Deload Pull1
Est. 68 min
10 exercises
Machine Lat Pulldown
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Any
Bacaklar
Est. 72 min
8 exercises
Smith Machine Squat
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Hamstring Curl
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Kettlebell Goblet Squat
4 Sets x 10 Reps
Single-Leg Glute Bridge
4 Sets x 10 Reps
Hack Calf Raise
4 Sets x 20 Reps
