Pure Gym (High rep second workout)
Bulking
Intermediate
Machine strength
Plan Details
The Pure Gym (High rep second workout) routine by Joemannix8 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
High rep second workout of the day PureGym locations Push/Pull/Legs This is supplimentery to a high weight workout earlier in the day.
Routine detail
Mon
Push Day 1
Est. 178 min
17 exercises
Machine Bench Press
4 Sets x 20 Reps
Machine Reverse Fly
4 Sets x 20 Reps
Weighted Tricep Dip
4 Sets x 20 Reps
Machine Deltoid Raise
4 Sets x 20 Reps
Machine Tricep Extension
4 Sets x 20 Reps
Machine Fly
4 Sets x 20 Reps
Machine Dip
4 Sets x 20 Reps
Leg Raise
4 Sets x 40 Reps
Machine Shoulder Press
4 Sets x 20 Reps
Smith Machine Bicep Curl
4 Sets x 20 Reps
Hanging Leg Raise
4 Sets x 20 Reps
Pull-Up
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 20 Reps
Barbell Bench Press
4 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Smith Machine Shoulder Press
4 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 20 Reps
Tue
Pull Day 1
Est. 227 min
21 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 20 Reps
Pull-Up
4 Sets x 20 Reps
Barbell Curl
4 Sets x 20 Reps
Leg Raise
4 Sets x 40 Reps
Machine Seated Row
4 Sets x 20 Reps
Machine Deltoid Raise
4 Sets x 20 Reps
Preacher Curl Machine
4 Sets x 20 Reps
Dumbbell Deadlift
4 Sets x 20 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 20 Reps
Machine Lat Pulldown
4 Sets x 20 Reps
Machine Shoulder Press
4 Sets x 20 Reps
Hanging Leg Raise
4 Sets x 20 Reps
Dumbbell Concentration Curl
4 Sets x 20 Reps
Barbell Preacher Curl
4 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 20 Reps
Cable Seated Row
4 Sets x 20 Reps
Cable Bicep Curl
4 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Smith Machine Bent-Over Row
4 Sets x 20 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 20 Reps
Machine Reverse Fly
4 Sets x 20 Reps
Wed
Legs
Est. 184 min
18 exercises
Machine Leg Press (Narrow Stance)
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Machine Leg Press
4 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 20 Reps
Leg Raise
4 Sets x 40 Reps
Tricep Push-Up
4 Sets x 20 Reps
Barbell Deadlift
3 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 20 Reps
Machine Hip Adduction
4 Sets x 20 Reps
Hanging Leg Raise
4 Sets x 20 Reps
Barbell Hip Thrust
4 Sets x 20 Reps
Machine Calf Press
4 Sets x 20 Reps
Machine Fly
4 Sets x 20 Reps
Barbell Deadlift
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 20 Reps
Angled leg press
4 Sets x 20 Reps
Thu
Push Day 2
Est. 160 min
14 exercises
Machine Bench Press
4 Sets x 20 Reps
Machine Deltoid Raise
4 Sets x 20 Reps
Machine Seated Tricep Dip
4 Sets x 20 Reps
Machine Reverse Fly
4 Sets x 20 Reps
Machine Tricep Extension
4 Sets x 20 Reps
Machine Fly
4 Sets x 20 Reps
Leg Raise
4 Sets x 50 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 20 Reps
Barbell Glute Bridge
4 Sets x 20 Reps
Machine Shoulder Press
4 Sets x 20 Reps
Fly moving
4 Sets x 20 Reps
Barbell Bench Press
4 Sets x 20 Reps
Smith Machine Bench Press
4 Sets x 20 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
Fri
Pull Day 2
Est. 116 min
9 exercises
Pull-Up
4 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 20 Reps
Machine Reverse Fly
4 Sets x 20 Reps
Preacher Curl Machine
4 Sets x 20 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 20 Reps
Machine Shoulder Press
4 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 20 Reps
Leg Raise
4 Sets x 50 Reps
Barbell Hip Thrust
4 Sets x 20 Reps
Sat
Legs
Est. 114 min
15 exercises
Machine Leg Press (Narrow Stance)
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Leg Raise
4 Sets x 8 Reps
Tricep Push-Up
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Barbell Glute Bridge
4 Sets x 8 Reps
Leg Raise
4 Sets x 8 Reps
Sun
Bodyweight
Est. 70 min
9 exercises
Leg Raise
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Tricep Push-Up
4 Sets x 8 Reps
Air Bike
4 Sets x 8 Reps
Scissor Kick
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 8 Reps
