Pull Push Leg Arm
Bulking
Intermediate
Machine strength
Plan Details
The Pull Push Leg Arm routine by kianker is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Pull
Est. 102 min
16 exercises
Pull-Up (Hammer Grip)
1 Set x 15 Reps
Machine Ab Crunch
2 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 10 Reps
Barbell Deadlift
3 Sets x 5 Reps
Barbell Deadlift
4 Sets x 8 Reps
Pull-Up
3 Sets x 30 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 20 Reps
Machine Seated Row
3 Sets x 20 Reps
Weighted Hanging Knee Raise
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 10 Reps
Dip
1 Set x 10 Reps
Tue
Push
Est. 96 min
15 exercises
Machine Fly
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bench Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Pull-Up
1 Set x 16 Reps
Thu
Legs
Est. 72 min
10 exercises
Dumbbell Lunge
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 10 Reps
Barbell Squat
3 Sets x 5 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
8 Sets x 10 Reps
Fri
arms
Est. 112 min
17 exercises
Dumbbell Seated Bicep Curl
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Dumbbell Seated Hammer Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10 Reps
