Push Pull Ondulante

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Push s1 6 exercises, 42 mins

Barbell Decline Bench Press	3x6 reps	rest: 115s
Barbell Squat	3x8 reps	rest: 95s
Dumbbell One-Arm Shoulder Press	3x. reps	rest: 30s
Dumbbell Fly	3x15 reps	rest: 45s
Dumbbell Lunge	3x12 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	1x15 reps	rest: 60s

Push s2 7 exercises, 47 mins

Barbell Squat	3x6 reps	rest: 115s
Barbell Military Press	3x8 reps	rest: 95s
Dumbbell One-Arm Bench Press	3x. reps	rest: 30s
Machine Leg Extension	3x15 reps	rest: 45s
Barbell Upright Row	3x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	2x10 reps	rest: 50s
Dumbbell One-Arm Tricep Kickback	3x15 reps	rest: 20s

Push s3 7 exercises, 45 mins

Barbell Military Press	3x6 reps	rest: 115s
Barbell Decline Bench Press	3x8 reps	rest: 95s
Barbell Single-Leg Squat	3x. reps	rest: 30s
Dumbbell Lateral Raise	3x15 reps	rest: 45s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Decline Tricep Extension	3x12 reps	rest: 45s
Bench Dip	2x. reps	rest: 30s

Pull s1 7 exercises, 41 mins

Pull s2 7 exercises, 35 mins

Pull-Up	1x50 reps	rest: 60s
Barbell One-Arm Row	3x10 reps	rest: 60s
Machine Kneeling Leg Curl	3x. reps	rest: 20s
Dumbbell Hammer Curl	3x12 reps	rest: 45s
Barbell Standing Calf Raise	5x. reps	rest: 45s
Dumbbell One-Arm Incline Curl	2x. reps	rest: 30s
Push-Up	3x. reps	rest: 30s

Pull s3 6 exercises, 37 mins

Barbell Deadlift	4x6 reps	rest: 115s
Pull-Up	1x40 reps	rest: 60s
Dumbbell Concentration Curl	3x. reps	rest: 20s
Barbell Lunge	3x. reps	rest: 30s
Machine Kneeling Leg Curl	3x15 reps	rest: 40s
Barbell Standing Calf Raise	6x. reps	rest: 45s