Dave's Push Pull
Bulking
Intermediate
Machine strength
Plan Details
The Dave's Push Pull routine by dwmaris is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Pull day bicep
Est. 99 min
10 exercises
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 8 Reps
bicep pose
3 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Squat
8 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Mon
Pull day bor
Est. 66 min
8 exercises
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 8 Reps
bicep pose
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Farmers Carry. to the bile room
3 Sets x 8 Reps
Any
Push day Flat
Est. 79 min
9 exercises
Machine Fly
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Any
Push day incline
Est. 82 min
9 exercises
Barbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
front lateral raise
4 Sets x 8 Reps
Cable Front Raise
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Any
New
Est. 33 min
2 exercises
Air Squats
4 Sets x 30 Reps
Push-Up
4 Sets x 12 Reps
