ahmedrabah2

May 30th 2023

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Push Pull Legs

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4 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Gym Workout 6 days of 2 rounds of PPL.
push is for chest and triceps.
pull is for back and Biceps.
legs for legs

Leg 1 8 exercises, 51 mins

Barbell Squat	3x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Bench Weighted Decline Crunch	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s

Push 1 7 exercises, 51 mins

Barbell Bench Press	4x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	4x8 reps	rest: 60s
Cable One-Arm Lateral Raise	3x8 reps	rest: 60s
Cable Tricep Kickback	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

Pull 1 6 exercises, 45 mins

Weighted Pull-Up	3x8 reps	rest: 60s
Cable Seated Row	6x8 reps	rest: 60s
Cable Rope Lat Pulldown	4x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s

Leg 2 6 exercises, 40 mins

Push 2 8 exercises, 52 mins

Barbell Military Press	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Cable Upper Chest Crossover	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s

Pull 2 8 exercises, 1 hr 3 mins

Cable Lat Pulldown (Wide Grip)	6x8 reps	rest: 60s
Machine Seated Row	5x8 reps	rest: 60s
Leverage Machine Iso Row	5x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Dumbbell Prone Incline Shrug	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s