5 Days - Push. Pull. Legs
GeoffroyTlt avatar GeoffroyTlt
Feb 20th 2018
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5 Days - Push. Pull. Legs

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5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

coolcicadas push pull legs routing

6 times a week.
P/P/L/rest/P/P/L
or
P/P/L/P/P/L/Rest

Pull - (Back/Biceps)  6 exercises, 35 mins
Barbell Bent-Over Row exercise demonstration
Barbell Bent-Over Row

3x5 reps

rest: 40s audio icon
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Cable Lat Pulldown (Wide Grip) exercise demonstration
Cable Lat Pulldown (Wide Grip)

3x8 reps

rest: 40s audio icon
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Cable Seated Row exercise demonstration
Cable Seated Row

3x8 reps

rest: 40s audio icon
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Cable Rope Face Pull exercise demonstration
Cable Rope Face Pull

3x10 reps

rest: 40s audio icon
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Barbell Curl exercise demonstration
Barbell Curl

4x10 reps

rest: 40s audio icon
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Dumbbell Alternating Hammer Curl exercise demonstration
Dumbbell Alternating Hammer Curl

3x10 reps

rest: 40s audio icon
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Legs  4 exercises, 28 mins
Barbell Deep Squat exercise demonstration
Barbell Deep Squat

4x5 reps

rest: 40s audio icon
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Machine Leg Extension exercise demonstration
Machine Leg Extension

3x10 reps

rest: 40s audio icon
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Machine Seated Leg Curl exercise demonstration
Machine Seated Leg Curl

3x10 reps

rest: 60s audio icon
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Machine Calf Raise exercise demonstration
Machine Calf Raise

5x10 reps

rest: 60s audio icon
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Rest  0 exercises, 0 min
Abs  8 exercises, 39 mins
Air Bike exercise demonstration
Air Bike

3x8 reps

rest: 40s audio icon
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Decline Crunch exercise demonstration
Decline Crunch

3x8 reps

rest: 40s audio icon
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Crunch exercise demonstration
Crunch

3x8 reps

rest: 40s audio icon
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Cable Kneeling Crunch exercise demonstration
Cable Kneeling Crunch

3x8 reps

rest: 40s audio icon
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Stability Ball Crunch exercise demonstration
Stability Ball Crunch

3x8 reps

rest: 40s audio icon
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Parallel Bar Hip Raise exercise demonstration
Parallel Bar Hip Raise

3x8 reps

rest: 40s audio icon
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Weight Plate Rotation exercise demonstration
Weight Plate Rotation

3x8 reps

rest: 40s audio icon
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Plank exercise demonstration
Plank

3x8 reps

rest: 40s audio icon
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