Push - Pull - Legs - Push - Pull / Two Days Rest..
Bulking
Beginner
Machine strength
Plan Details
The Push - Pull - Legs - Push - Pull / Two Days Rest.. routine by Mark Print is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Push - Pull - Legs - Push - Pull / Two Days Rest.. Size & Strenth
Routine detail
Mon
Chest - Delts - Tri's
Est. 52 min
8 exercises
Leverage Chest Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Smith Machine Decline Bench Press
3 Sets x 5 Reps
Dumbbell Pullover
3 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Barbell Upright Row
3 Sets x 5 Reps
Bench Dip
3 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 5 Reps
Tue
Back - Biceps
Est. 55 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
Machine Seated Row
3 Sets x 5 Reps
Barbell Rack Pull
4 Sets x 5 Reps
Pull-Up
3 Sets x 5 Reps
Cable Rope Hammer Curl
3 Sets x 5 Reps
Barbell Curl
3 Sets x 5 Reps
Bench Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 20 Reps
Wed
Leg Day
Est. 55 min
8 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 5 Reps
Machine Seated Leg Curl
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Hanging Knee Raise
3 Sets x 20 Reps
Thu
Chest - Delts - Tri's
Est. 51 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Smith Machine Decline Bench Press
3 Sets x 5 Reps
Dumbbell Pullover
3 Sets x 5 Reps
Dumbbell Fly
3 Sets x 5 Reps
Barbell Upright Row
3 Sets x 5 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 5 Reps
Dip
3 Sets x 5 Reps
Barbell Tricep Extension
3 Sets x 5 Reps
Fri
Back - Biceps
Est. 48 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
Machine Seated Row
3 Sets x 5 Reps
Barbell Rack Pull
4 Sets x 5 Reps
Pull-Up
3 Sets x 5 Reps
Cable Rope Hammer Curl
3 Sets x 5 Reps
EZ Bar Curl
3 Sets x 5 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 5 Reps
EZ Bar Curl (Reverse Grip)
2 Sets x 5 Reps
Sat
Rest Day
Est. 0 min
0 exercises
This day is empty
Sun
Rest Day
Est. 0 min
0 exercises
This day is empty
