Push & pull
Bulking
Advanced
Machine strength
Plan Details
The Push & pull routine by chrislivick is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Push
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Tue
Pull
Est. 0 min
8 exercises
Pull-Up
4 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Wed
Lower leg
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Thu
Pull
Est. 0 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Fri
Push
Est. 0 min
8 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
