new push pull - JEFIT

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new push pull - JEFIT

new push pull banner

new push pull

AUDIO TIP

Bulking

Advanced

Machine strength

Plan Details

The new push pull routine by Manveer._.11 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Routine detail

Mon

Pull 1

Est. 49 min

9 exercises

Pull-Up Demonstration

Pull-Up

3 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 12 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

3 Sets x 12 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 12 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

3 Sets x 12 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 12 Reps

Cable Wrist Curl (Reverse Grip) Demonstration

Cable Wrist Curl (Reverse Grip)

3 Sets x 12 Reps

Tue

Push 1

Est. 47 min

8 exercises

Machine Fly Demonstration

Machine Fly

3 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Machine Bench Press Demonstration

Machine Bench Press

3 Sets x 12 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 12 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 15 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

5 Sets x 20 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 12 Reps

Cable Wrist Curl Demonstration

Cable Wrist Curl

3 Sets x 12 Reps

Wed

Legs abs

Est. 52 min

9 exercises

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 12 Reps

Hack Squat Demonstration

Hack Squat

3 Sets x 12 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

3 Sets x 12 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 12 Reps

Decline Reverse Crunch Demonstration

Decline Reverse Crunch

5 Sets x 12 Reps

Decline Crunch Demonstration

Decline Crunch

5 Sets x 12 Reps

Thu

Pull2

Est. 43 min

8 exercises

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Cable Rope Incline Row Demonstration

Cable Rope Incline Row

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

2 Sets x 12 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 12 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

3 Sets x 12 Reps

Fri

Push 2

Est. 45 min

8 exercises

Cable Inner Chest Press Demonstration

Cable Inner Chest Press

4 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

2 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 12 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Cable Wrist Curl Demonstration

Cable Wrist Curl

3 Sets x 12 Reps