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Feb 23rd 2018

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Push, Pull, Legs - 6 Day

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RATING: 68 (FROM 295 JEFIT MEMBERS)

5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Push A 10 exercises, 1 hr 7 mins

Machine Bench Press	5x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Weighted Tricep Dip	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Pull A 11 exercises, 1 hr 9 mins

Pull-Up	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Dumbbell Seated Wrist Curl	3x8 reps	rest: 60s
Dumbbell Seated Wrist Curl (Palms Down)	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Legs A 10 exercises, 1 hr 3 mins

Smith Machine Squat	3x8 reps	rest: 60s
Smith Machine Single-Leg Calf Raise	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Single-Leg Press	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Run 2 exercises, 1 hr 7 mins

	Running	1x0 reps	rest: 60s
		3x8 reps	rest: 60s

Push B 10 exercises, 1 hr 4 mins

Machine Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Decline Bench Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Pull B 11 exercises, 1 hr 9 mins

Barbell Deadlift	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Dumbbell Seated Wrist Curl	3x8 reps	rest: 60s
Dumbbell Seated Wrist Curl (Palms Down)	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Legs B 10 exercises, 1 hr 3 mins

Smith Machine Squat	3x8 reps	rest: 60s
Smith Machine Single-Leg Calf Raise	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Single-Leg Press	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
	3x8 reps	rest: 60s