Push Pull Legs z74
Bulking
Intermediate
Machine strength
Plan Details
The Push Pull Legs z74 routine by Bananoramo123 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
My Push Pull Legs routine, training each group twice per week.
Routine detail
Day 1
Push A
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 6 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 2
Pull A
Est. 0 min
9 exercises
Barbell Deadlift
4 Sets x 6 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Curl
2 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Day 3
Legs A
Est. 0 min
8 exercises
Barbell Squat
5 Sets x 6 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
2 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Day 4
Bicep and Forarms
Est. 0 min
6 exercises
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
