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Pull Push Legs x2

SSTAN

Aug 24th 2022

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Pull Push Legs x2

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6 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

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Pull 6 exercises, 0 min

	Barbell Bent-Over Row	5x5 reps	rest: 180s
	Machine Assisted Chin-Up	3x8 reps	rest: 120s
	Dumbbell Reverse Fly	2x12 reps	rest: 90s
	EZ Bar Close Grip Curl	2x10 reps	rest: 90s
	Barbell Shrug	3x10 reps	rest: 90s
	Dumbbell Incline Hammer Curl	2x10 reps	rest: 90s

Push 6 exercises, 0 min

	Barbell Bench Press	5x5 reps	rest: 180s
	Dumbbell Seated Shoulder Press	3x8 reps	rest: 120s
	Dumbbell Incline Bench Press	3x10 reps	rest: 90s
	Dumbbell Lateral Raise	2x12 reps	rest: 90s
	Dumbbell Tricep Extension (Supine)	2x10 reps	rest: 90s
	EZ Bar French Press	2x10 reps	rest: 90s

Legs 5 exercises, 0 min

	Barbell Deadlift	5x5 reps	rest: 180s
	Barbell Hack Squat	2x8 reps	rest: 120s
	Barbell Good Morning	2x12 reps	rest: 105s
	Barbell Single-Leg Squat	2x10 reps	rest: 60s
	Barbell Standing Calf Raise	4x10 reps	rest: 60s

Pull 6 exercises, 0 min

	Machine Assisted Pull-Up	5x6 reps	rest: 180s
	EZ Bar Bent-Over Row (Reverse Grip)	3x8 reps	rest: 120s
	Dumbbell Reverse Fly	3x10 reps	rest: 90s
	EZ Bar Close Grip Curl	2x8 reps	rest: 90s
	Barbell Shrug	2x12 reps	rest: 90s
	Dumbbell Incline Hammer Curl	2x12 reps	rest: 90s

Push 6 exercises, 0 min

	Dumbbell Bench Press	5x6 reps	rest: 180s
	Barbell Shoulder Press	3x8 reps	rest: 120s
	Barbell Incline Bench Press	3x10 reps	rest: 90s
	Dumbbell Lateral Raise	2x12 reps	rest: 90s
	EZ Bar Tricep Extension	2x8 reps	rest: 90s
	Dumbbell Tate Press	2x12 reps	rest: 90s

Legs 5 exercises, 0 min

	Barbell Squat	5x6 reps	rest: 180s
	Barbell Hip Thrust	3x8 reps	rest: 120s
	Barbell Front Squat	2x10 reps	rest: 105s
	Barbell Romanian Deadlift	2x10 reps	rest: 105s
	Barbell Standing Calf Raise	4x12 reps	rest: 60s

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