Push, Pull & Legs Split by Rocky**
Bulking
Intermediate
Machine strength
Plan Details
The Push, Pull & Legs Split by Rocky** routine by PaulCrasmareanu is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push 1
Est. 47 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Day 2
Pull 1
Est. 50 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 20 Reps
Chin-Up (Close Grip)
4 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 16 Reps
Day 3
Push 2
Est. 56 min
7 exercises
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 20 Reps
Dip
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Day 4
Pull 2
Est. 49 min
7 exercises
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Day 5
Legs
Est. 47 min
5 exercises
Machine Leg Extension
3 Sets x 10 Reps
Smith Machine Squat
4 Sets x 10 Reps
Smith Machine Split Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
