Push Pull Legs (Strength & Power) Bk49

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a very good workout and enjoy it. Tomorrow is a quite beautiful and you can do it when u're away.

Push Day - Power 10 exercises, 1 hr 2 mins

Barbell Bench Press	3x6,6,4 reps	rest: 60s
Barbell Incline Bench Press	3x6,6,4 reps	rest: 60s
Dumbbell Decline Bench Press	3x6,6,4 reps	rest: 60s
Dumbbell Fly	3x6,6,4 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x6,6,4 reps	rest: 60s
Dumbbell Front Raise	3x6,6,4 reps	rest: 60s
Dumbbell Lateral Raise	3x6,6,4 reps	rest: 60s
Barbell Seated Tricep Extension	3x6,6,4 reps	rest: 60s
Dumbbell Incline Tricep Extension	3x6,6,4 reps	rest: 60s
Weighted Crunch	3x18 reps	rest: 60s

Pull Day - Power 9 exercises, 53 mins

Barbell Bent-Over Row	3x6,6,4 reps	rest: 60s
Dumbbell One-Arm Row	3x6,6,4 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x6,6,4 reps	rest: 60s
Barbell Shrug	3x6,6,4 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x6,6,4 reps	rest: 60s
Barbell Curl	3x6,6,4 reps	rest: 60s
Dumbbell Zottman Curl	3x6,6,4 reps	rest: 60s
Dumbbell Seated Wrist Curl	3x6,6,4 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x6,6,4 reps	rest: 60s

Legs and Lower Back - Power 7 exercises, 42 mins

Push Day - Strength 9 exercises, 1 hr 9 mins

Barbell Bench Press	3x12,10,8 reps	rest: 60s
Barbell Incline Bench Press	3x12,10,8 reps	rest: 60s
Dumbbell Decline Bench Press	3x12,10,8 reps	rest: 60s
Dumbbell Fly	3x12,10,8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12,10,8 reps	rest: 60s
Dumbbell Front Raise	3x12,10,8 reps	rest: 60s
Dumbbell Lateral Raise	3x12,10,8 reps	rest: 60s
Dumbbell Incline Tricep Extension	3x12,10,8 reps	rest: 60s
Barbell Tricep Press (Supine)	3x12,10,8 reps	rest: 60s

Pull Day - Strength 9 exercises, 1 hr 6 mins

Barbell Bent-Over Row	3x12,10,8 reps	rest: 60s
Dumbbell One-Arm Row	3x12,10,8 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	3x12,10,8 reps	rest: 60s
Barbell Shrug	3x12,10,8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x12,10,8 reps	rest: 60s
Barbell Curl	3x12,10,8 reps	rest: 60s
Dumbbell Zottman Curl	3x12,10,8 reps	rest: 60s
Dumbbell Seated Wrist Curl	3x12,10,8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x12,10,8 reps	rest: 60s

Legs and Lower Back - Strength 7 exercises, 53 mins