Push Pull Upper Lower
theowinter avatar theowinter
Oct 22nd 2018
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Push Pull Upper Lower

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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

Pull & Shoulders  8 exercises, 53 mins
Barbell Deadlift exercise demonstration
Barbell Deadlift

3x8 reps

rest: 60s audio icon
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Cable Lat Pulldown (Wide Grip) exercise demonstration
Cable Lat Pulldown (Wide Grip)

3x8 reps

rest: 60s audio icon
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Barbell Bent-Over Row exercise demonstration
Barbell Bent-Over Row

3x8 reps

rest: 60s audio icon
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Dumbbell Alternating Bicep Curl exercise demonstration
Dumbbell Alternating Bicep Curl

3x8 reps

rest: 60s audio icon
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Barbell Drag Curl exercise demonstration
Barbell Drag Curl

3x8 reps

rest: 60s audio icon
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Dumbbell Concentration Curl exercise demonstration
Dumbbell Concentration Curl

3x8 reps

rest: 60s audio icon
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Dumbbell Seated Shoulder Press exercise demonstration
Dumbbell Seated Shoulder Press

3x8 reps

rest: 60s audio icon
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Dumbbell Lateral Raise exercise demonstration
Dumbbell Lateral Raise

3x8 reps

rest: 60s audio icon
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Upperbody  8 exercises, 52 mins
Barbell Bench Press exercise demonstration
Barbell Bench Press

3x8 reps

rest: 60s audio icon
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Dumbbell Fly exercise demonstration
Dumbbell Fly

3x8 reps

rest: 60s audio icon
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Cable Tricep Pushdown (Rope) exercise demonstration
Cable Tricep Pushdown (Rope)

3x8 reps

rest: 60s audio icon
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Barbell Deadlift exercise demonstration
Barbell Deadlift

3x8 reps

rest: 60s audio icon
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Cable Lat Pulldown (Wide Grip) exercise demonstration
Cable Lat Pulldown (Wide Grip)

3x8 reps

rest: 60s audio icon
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EZ Bar Curl exercise demonstration
EZ Bar Curl

3x8 reps

rest: 60s audio icon
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Dumbbell Reverse Fly exercise demonstration
Dumbbell Reverse Fly

3x8 reps

rest: 60s audio icon
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Barbell Upright Row exercise demonstration
Barbell Upright Row

3x8 reps

rest: 60s audio icon
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Lowerbody (Legs+ABS)  10 exercises, 1 hr 1 min
Machine Leg Extension exercise demonstration
Machine Leg Extension

3x8 reps

rest: 60s audio icon
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Machine Leg Curl (Prone) exercise demonstration
Machine Leg Curl (Prone)

3x8 reps

rest: 60s audio icon
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Dumbbell Lunge exercise demonstration
Dumbbell Lunge

3x8 reps

rest: 60s audio icon
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Dumbbell Calf Raise exercise demonstration
Dumbbell Calf Raise

3x8 reps

rest: 60s audio icon
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Machine Seated Calf Raise exercise demonstration
Machine Seated Calf Raise

3x8 reps

rest: 60s audio icon
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Hanging Leg Raise exercise demonstration
Hanging Leg Raise

3x8 reps

rest: 60s audio icon
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Leg Raise exercise demonstration
Leg Raise

3x8 reps

rest: 60s audio icon
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Crunch exercise demonstration
Crunch

3x8 reps

rest: 60s audio icon
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Air Bike exercise demonstration
Air Bike

3x8 reps

rest: 60s audio icon
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Weight Plate Rotation exercise demonstration
Weight Plate Rotation

3x8 reps

rest: 60s audio icon
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