My Push/Pull Workout

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Push-Day 10 exercises, 1 hr 23 mins

Cable Cross-Over	4x12 reps	rest: 60s
Cable Lower Chest Raise	4x12 reps	rest: 60s
Machine Bench Press	3x12 reps	rest: 60s
Push-Up	3x reps	rest: 60s
Machine Shoulder Press	3x15 reps	rest: 60s
Dumbbell Lateral Raise	3x20 reps	rest: 45s
Dumbbell Alternating Front Raise	3x20 reps	rest: 60s
Cable Shoulder Extension	4x15 reps	rest: 60s
Machine Dip	3x15 reps	rest: 60s
Weighted Hanging Knee Raise	4x15 reps	rest: 60s

Pull-Day 10 exercises, 1 hr 20 mins

Cable Lat Pulldown (Wide Grip)	3x20 reps	rest: 45s
Machine Reverse Lat Pulldown (Close Grip)	3x20 reps	rest: 45s
Cable Seated Row	3x15 reps	rest: 45s
Dumbbell One-Arm Row	3x15 reps	rest: 45s
T Bar Row	4x12 reps	rest: 45s
Preacher Curl Machine	3x12 reps	rest: 45s
Dumbbell Alternating Hammer Curl	3x15 reps	rest: 45s
Dumbbell Shoulder Shrug	3x15 reps	rest: 45s
Crunch	4x25 reps	rest: 45s
Cable Kneeling Crunch	3x20 reps	rest: 45s

Legs 8 exercises, 1 hr 12 mins

Smith Machine Squat	3x12 reps	rest: 60s
Machine Leg Press	4x12 reps	rest: 60s
Machine Leg Press (Wide Stance)	4x12 reps	rest: 60s
Machine Calf Press	4x12 reps	rest: 60s
Machine Seated Calf Raise	4x12 reps	rest: 60s
Machine Leg Extension	4x12 reps	rest: 60s
Machine Seated Leg Curl	4x12 reps	rest: 60s
Dumbbell Walking Lunge	4x12 reps	rest: 60s

Push-Day 10 exercises, 1 hr 23 mins

Cable Cross-Over	4x12 reps	rest: 60s
Cable Lower Chest Raise	4x12 reps	rest: 60s
Machine Bench Press	3x12 reps	rest: 60s
Push-Up	3x reps	rest: 60s
Machine Shoulder Press	3x15 reps	rest: 60s
Dumbbell Lateral Raise	3x20 reps	rest: 45s
Dumbbell Alternating Front Raise	3x20 reps	rest: 60s
Cable Shoulder Extension	4x15 reps	rest: 60s
Machine Dip	3x15 reps	rest: 60s
Weighted Hanging Knee Raise	4x15 reps	rest: 60s

Pull-Day 10 exercises, 1 hr 20 mins

Cable Lat Pulldown (Wide Grip)	3x20 reps	rest: 45s
Machine Reverse Lat Pulldown (Close Grip)	3x20 reps	rest: 45s
Cable Seated Row	3x15 reps	rest: 45s
Dumbbell One-Arm Row	3x15 reps	rest: 45s
T Bar Row	4x12 reps	rest: 45s
Preacher Curl Machine	3x12 reps	rest: 45s
Dumbbell Alternating Hammer Curl	3x15 reps	rest: 45s
Dumbbell Shoulder Shrug	3x15 reps	rest: 45s
Crunch	4x25 reps	rest: 45s
Cable Kneeling Crunch	3x20 reps	rest: 45s