Push Pull

DOWNLOADS/VIEWS: 0/327

RATING: 0 (FROM 0 JEFIT MEMBERS)

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, 44 mins

Barbell Squat	3x6 reps	rest: 120s
Barbell Bench Press	3x10 reps	rest: 75s
Dumbbell Shoulder Press	3x15 reps	rest: 60s
Machine Leg Extension	3x15 reps	rest: 45s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	1x15 reps	rest: 60s

Push s2 6 exercises, 49 mins

Barbell Military Press	3x6 reps	rest: 120s
Barbell Deep Squat	3x10 reps	rest: 75s
Dumbbell Bench Press	3x15 reps	rest: 60s
Barbell Upright Row	3x15 reps	rest: 45s
Dumbbell Lunge	3x12 reps	rest: 60s
Dumbbell Decline Tricep Extension	3x12 reps	rest: 45s

Push s3 6 exercises, 47 mins

Barbell Bench Press	3x6 reps	rest: 120s
Barbell Military Press	3x10 reps	rest: 75s
Barbell Single-Leg Squat	3x15 reps	rest: 60s
Dumbbell Decline Bench Press	3x15 reps	rest: 45s
Dumbbell One-Arm Lateral Raise	3x12 reps	rest: 45s
Bench Dip	3x. reps	rest: 60s

Pull a 8 exercises, 51 mins

Barbell Deadlift	3x5 reps	rest: 120s
Pull-Up	1x40 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Machine Kneeling Leg Curl	1x15 reps	rest: 60s
Dumbbell One-Arm Row	3x12 reps	rest: 5s
Dumbbell Bent-Over Raise	3x15 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x12 reps	rest: 60s
Barbell Standing Calf Raise	1x20 reps	rest: 60s

Pull b 8 exercises, 44 mins

Pull-Up	1x40 reps	rest: 60s
Barbell One-Arm Row	3x10 reps	rest: 75s
Barbell Curl	1x12 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x10 reps	rest: 60s
Dumbbell One-Arm Zottman Preacher Curl	2x15 reps	rest: 5s
Machine Kneeling Leg Curl	2x12 reps	rest: 5s
Dumbbell Bent-Over Raise	3x12 reps	rest: 5s
Barbell Standing Calf Raise	3x. reps	rest: 60s