abhinav37

Feb 18th 2023

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Push pull leg

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5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Workout split

It can be followed by beginners and intermediate but keep tracking your protein and calories intake.

All the best for your dream

Push 9 exercises, 56 mins

Dumbbell Bench Press	3x8 reps • 60s	rest: 60s
Dumbbell Incline Bench Press	3x8 reps • 60s	rest: 60s
Machine Shoulder Press	3x8 reps • 60s	rest: 60s
Dumbbell Lateral Raise	3x8 reps • 60s	rest: 60s
Barbell Shoulder Press	3x8 reps • 60s	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps • 60s	rest: 60s
Cable Shoulder Extension	3x8 reps • 60s	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps • 60s	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps • 60s	rest: 60s

Pull 8 exercises, 50 mins

Cable Lower Chest Raise	3x8 reps • 60s	rest: 60s
Cable Mid Chest Crossover	3x8 reps • 60s	rest: 60s
Cable Upper Chest Crossover	3x8 reps • 60s	rest: 60s
Cable Rope Face Pull	3x8 reps • 60s	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps • 60s	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps • 60s	rest: 60s
EZ Bar Curl	3x8 reps • 60s	rest: 60s
Barbell Preacher Curl	3x8 reps • 60s	rest: 60s

Leg+Forearms 6 exercises, 37 mins

Machine Leg Press	3x8 reps • 60s	rest: 60s
Barbell Squat	3x8 reps • 60s	rest: 60s
Machine Seated Calf Raise	3x8 reps • 60s	rest: 60s
Machine Leg Extension	3x8 reps • 60s	rest: 60s
Machine Seated Leg Curl	3x8 reps • 60s	rest: 60s
Dumbbell One-Arm Wrist Curl (Pronated)	3x8 reps • 60s	rest: 60s

Push 9 exercises, 56 mins

Barbell Bench Press	3x8 reps • 60s	rest: 60s
Barbell Incline Bench Press	3x8 reps • 60s	rest: 60s
Leverage Incline Chest Press	3x8 reps • 60s	rest: 60s
Barbell Decline Bench Press	3x8 reps • 60s	rest: 60s
Machine Bench Press	3x8 reps • 60s	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps • 60s	rest: 60s
Dumbbell Front Raise	3x8 reps • 60s	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps • 60s	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps • 60s	rest: 60s

pull 8 exercises, 50 mins

	3x8 reps • 60s	rest: 60s
Cable V Bar Pulldown	3x8 reps • 60s	rest: 60s
Cable Seated Row	3x8 reps • 60s	rest: 60s
T Bar Row	3x8 reps • 60s	rest: 60s
Barbell Row	3x8 reps • 60s	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps • 60s	rest: 60s
Cable Bicep Curl	3x8 reps • 60s	rest: 60s
Dumbbell Incline Curl	3x8 reps • 60s	rest: 60s

leg + forearms 6 exercises, 37 mins

Barbell Squat	3x8 reps • 60s	rest: 60s
Machine Leg Extension	3x8 reps • 60s	rest: 60s
Machine Leg Press	3x8 reps • 60s	rest: 60s
Machine Seated Leg Curl	3x8 reps • 60s	rest: 60s
Machine Seated Calf Raise	3x8 reps • 60s	rest: 60s
Dumbbell One-Arm Wrist Curl (Pronated)	3x8 reps • 60s	rest: 60s