Push Pull Plan Volume + Power

Workout Name : Push Pull Plan Volume + Power

Shared By : djcruzer

Information

Frequency : 4 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 3 / 303

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Description

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Day 1 Chestday Volume
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 8 3 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 60 sec 8 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 8 3 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 8 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 8 3 Progress Chart
Day 2 Backday Power
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 8 3 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 3 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 8 3 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Bent Over Reverse Fly Dumbbell Bent Over Reverse Fly 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 8 3 Progress Chart
Day 3 Chestday Power
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 8 3 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 8 3 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 8 3 Progress Chart

Triceps

Weighted Tricep Dips Weighted Tricep Dips 60 sec 8 3 Progress Chart

Triceps

Triceps Pushdown V Bar Triceps Pushdown V Bar 60 sec 8 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 8 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 8 3 Progress Chart
Day 4 Backday Volume
Muscle Exercise Name Timer Reps Sets Track

Abs

Cable Straight Arm Push Down Cable Straight Arm Push Down 60 sec 8 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 3 Progress Chart

Abs

Leg Extensions Leg Extensions 60 sec 8 3 Progress Chart

Abs

Lying Leg Curls Lying Leg Curls 60 sec 8 3 Progress Chart

Abs

Standing Calf Raises Standing Calf Raises 60 sec 8 3 Progress Chart

Abs

Cable Standing Biceps Curl Cable Standing Biceps Curl 60 sec 8 3 Progress Chart

Biceps

Cable Rope Hammer Curls Cable Rope Hammer Curls 60 sec 8 3 Progress Chart

Abs

Cable Rope Face Pull Cable Rope Face Pull 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 8 3 Progress Chart