Rush''s 3 Day PPL
Bulking
Intermediate
Machine strength
Plan Details
The Rush''s 3 Day PPL routine by Rush' is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a workout plan which separates the pull and push movements, and also there is a day for leg. You can / should do the abs related excersise every 3 day, with different approach.
Routine detail
Mon
PULL
Est. 75 min
7 exercises
Barbell Deadlift
3 Sets x 15 Reps
Barbell Incline Bench Row
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Machine Bicep Curl
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Angel and devil
3 Sets x 15 Reps
Thu
PUSH
Est. 65 min
6 exercises
Barbell Shoulder Press
3 Sets x 15 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Cable Side Lateral Raise
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Fri
LEG
Est. 65 min
6 exercises
Back Hyperextension
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
