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Push, Pull & Legs Split by Rocky**

PaulCrasmareanu

Mar 16th 2018

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Push, Pull & Legs Split by Rocky**

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2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Day 5
Day 2
Day 4
Day 1
Day 3

Push 1 6 exercises, 47 mins

	Barbell Bench Press	4x10 reps	rest: 60s
	Dumbbell Incline Fly	3x10 reps	rest: 60s
	Dumbbell Decline Bench Press	3x10 reps	rest: 60s
	Dumbbell Seated Arnold Press	4x8 reps	rest: 60s
	EZ Bar Tricep Extension	3x10 reps	rest: 60s
	Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s

Pull 1 6 exercises, 50 mins

	Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
	Cable Seated Row	4x10 reps	rest: 60s
	Back Hyperextension	3x20 reps	rest: 60s
	Chin-Up (Close Grip)	4x8 reps	rest: 60s
	Dumbbell Hammer Curl	3x10 reps	rest: 60s
	Dumbbell Reverse Fly (Prone)	3x16 reps	rest: 60s

Push 2 7 exercises, 55 mins

	Smith Machine Incline Bench Press	4x10 reps	rest: 60s
	Cable Cross-Over	3x10 reps	rest: 60s
	Dumbbell Pullover	3x10 reps	rest: 60s
	Dumbbell Alternating Deltoid Raise	3x20 reps	rest: 60s
	Dip	4x10 reps	rest: 60s
	Cable Shoulder Extension	3x10 reps	rest: 60s
	Dumbbell Bench Press	3x8 reps	rest: 60s

Pull 2 7 exercises, 48 mins

	Cable V Bar Pulldown	3x10 reps	rest: 60s
	Cable Shoulder Extension	3x10 reps	rest: 60s
	Barbell Bent-Over Row	3x10 reps	rest: 60s
	Barbell Deadlift	3x10 reps	rest: 60s
	EZ Bar Curl	3x10 reps	rest: 60s
	Dumbbell Reverse Bicep Curl	3x10 reps	rest: 60s
	Barbell Upright Row	3x10 reps	rest: 60s

Legs 5 exercises, 47 mins

	Smith Machine Squat	4x10 reps	rest: 90s
	Smith Machine Split Squat	4x10 reps	rest: 90s
	Machine Leg Extension	3x10 reps	rest: 60s
	Machine Leg Curl (Prone)	3x10 reps	rest: 60s
	Machine Seated Calf Raise	4x20 reps	rest: 60s

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