3 Day Push Pull Leg WorkOut - V1
Bulking
Intermediate
Dumbbell
Plan Details
The 3 Day Push Pull Leg WorkOut - V1 routine by willyusa is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This workout is planned to cover all body muscles once a week. Warm ups and Stretching are not included in this. This plan has 6 exercises planned for all days with 3 sets each. This will help in gaining muscles and losing weight simultaneously with proper diet. So lets start with Monday , we will do push workout giving priority to Shoulders.
Routine detail
Mon
Push(Chest - Triceps- Shoulder)
Est. 0 min
7 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Wed
Leg- Abs
Est. 0 min
6 exercises
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Fri
Pull ( Back- biceps)
Est. 0 min
6 exercises
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 10 Reps
