Push Pull Ondulante + MYO-Reps
Bulking
Intermediate
Dumbbell
Plan Details
The Push Pull Ondulante + MYO-Reps routine by iguti89 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push s1
Est. 49 min
6 exercises
Barbell Decline Bench Press
3 Sets x 6 Reps
Barbell Squat
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 15 Reps
Day 1
Push s2
Est. 46 min
6 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Bench Dip
1 Set
Day 1
Push s3
Est. 46 min
6 exercises
Barbell Military Press
3 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
1 Set x 12 Reps
Day 2
Pull A
Est. 49 min
7 exercises
Barbell Deadlift
3 Sets x 5 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Machine Kneeling Leg Curl
1 Set x 15 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15 Reps
Barbell Standing Calf Raise
1 Set
Day 2
Pull B
Est. 42 min
7 exercises
Pull-Up
1 Set x 50 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Curl
1 Set x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Barbell Standing Calf Raise
1 Set
