mxthua

Sep 27th 2023

TRY IT OUT

DOWNLOAD

Push Pull Legs 6 day plan 2

DOWNLOADS/VIEWS: 0/26

RATING: 0 (FROM 0 JEFIT MEMBERS)

6 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Cftvv

Push 1 9 exercises, 0 min

Treadmill Running	1x8 reps • 300s	rest: 120s
Barbell Bench Press	6x5 reps	rest: 75s
Dumbbell Arnold Press	3x8 reps	rest: 75s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Dynamic Chest Stretch	3x8 reps	rest: 45s
Cable Lateral Raise	3x12 reps	rest: 30s
Cable Shoulder Extension	3x8 reps	rest: 0s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 45s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s

Pull 1 9 exercises, 0 min

Treadmill Running	1x8 reps • 300s	rest: 120s
Cable Lat Pulldown (Wide Grip)	5x10 reps	rest: 75s
Machine Assisted Pull-Up	1x8 reps	rest: 75s
Leverage Machine Iso Row	3x10 reps	rest: 75s
Dumbbell Pullover	3x8 reps	rest: 60s
Cable Rope Face Pull	3x12 reps	rest: 75s
Dumbbell Preacher Hammer Curl	3x8 reps	rest: 60s
Dumbbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x10 reps	rest: 60s

Leg 1 10 exercises, 0 min

Treadmill Running	1x8 reps • 300s	rest: 120s
Barbell Clean and Jerk	4x5 reps	rest: 75s
Barbell Squat	3x4 reps	rest: 75s
Barbell Deep Squat	2x5 reps	rest: 75s
Barbell Romanian Deadlift	3x8 reps	rest: 75s
Dumbbell Lunge	2x10 reps	rest: 75s
Machine Seated Leg Curl	3x8 reps	rest: 75s
Machine Calf Raise	4x10 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Bench Weighted Decline Crunch	3x10 reps	rest: 60s

Push 2 8 exercises, 0 min

Treadmill Running	1x8 reps • 300s	rest: 120s
Barbell Incline Bench Press	4x10 reps	rest: 75s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 75s
EZ Bar Decline Close Grip Skull Crusher	3x6 reps	rest: 60s
Cable Upper Chest Crossover	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x20 reps	rest: 60s
Weight Plate Front Raise	2x15 reps	rest: 60s
Push-Up (Close Hand)	1x20 reps	rest: 60s

Pull 2 9 exercises, 0 min

Treadmill Running	1x8 reps • 300s	rest: 120s
Cable One-Arm Lat Pulldown	5x12 reps	rest: 45s
Dumbbell One-Arm Row	3x10 reps	rest: 45s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Machine Reverse Fly	3x10 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	3x8 reps	rest: 60s
Cable Bicep Curl	3x8 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x10 reps	rest: 60s

Legs 2 9 exercises, 0 min