Law388

Sep 10th 2018

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Lawsy's Push Pull 6 Day

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5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

3 day cycles, Rest day every 4th day. Deload on the 7th cycle

Chest, Tri's, Shoulders 14 exercises, 1 hr 53 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 90s
Dumbbell Decline Bench Press	3x8 reps	rest: 90s
Dumbbell Bench Press	3x8 reps	rest: 90s
Cable Lower Chest Raise	3x8 reps	rest: 90s
Cable Cross-Over	3x8 reps	rest: 90s
Barbell Military Press	3x8 reps	rest: 90s
Dumbbell Lateral Raise	3x8 reps	rest: 90s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 90s
Dumbbell Bent-Over Raise	3x8 reps	rest: 90s
Dumbbell Shoulder Shrug	3x8 reps	rest: 90s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 90s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 90s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 90s

Back, Bi's, Forearms 14 exercises, 1 hr 51 mins

Barbell Deadlift	3x8 reps	rest: 90s
Pull-Up	3x8 reps	rest: 90s
Barbell Bent-Over Row	3x8 reps	rest: 90s
Chin-Up	3x8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 90s
Dumbbell Incline Curl	3x8 reps	rest: 90s
EZ Bar Curl	3x8 reps	rest: 90s
Cable Rope Hammer Curl	3x8 reps	rest: 90s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 90s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 90s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 90s
Dumbbell Wrist Curl (Palms Down)	3x8 reps	rest: 90s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 90s
Weight Plate Hand Squeeze	3x8 reps	rest: 90s

Legs 9 exercises, 1 hr 11 mins

Rest 0 exercises, 0 min

Chest, Tri's, Shloulders 14 exercises, 1 hr 53 mins

Barbell Bench Press	3x8 reps	rest: 90s
Barbell Incline Bench Press	3x8 reps	rest: 90s
Dumbbell Fly	3x8 reps	rest: 90s
Dumbbell Incline Fly	3x8 reps	rest: 90s
Dumbbell Decline Fly	3x8 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 90s
Barbell Upright Row	3x8 reps	rest: 90s
Cable Deltoid Raise	3x8 reps	rest: 90s
Dumbbell Reverse Fly	3x8 reps	rest: 90s
Dumbbell Shoulder Shrug	3x8 reps	rest: 90s
Dumbbell Tricep Extension	3x8 reps	rest: 90s
Dumbbell Tricep Kickback	3x8 reps	rest: 90s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 90s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 90s

Back, Bi's, Forearms 14 exercises, 1 hr 51 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 90s
Dumbbell One-Arm Row	3x8 reps	rest: 90s
Barbell Good Morning	3x8 reps	rest: 90s
T Bar Row	3x8 reps	rest: 90s
Cable Shoulder Extension	3x8 reps	rest: 90s
Dumbbell Bicep Curl	3x8 reps	rest: 90s
EZ Bar Curl	3x8 reps	rest: 90s
Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 90s
Cable Reverse Curl	3x8 reps	rest: 90s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 90s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 90s
Dumbbell Wrist Curl (Palms Down)	3x8 reps	rest: 90s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 90s
Weight Plate Hand Squeeze	3x8 reps	rest: 90s

Legs 9 exercises, 1 hr 11 mins