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 : 1 / 400

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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

Back

Barbell Deadlift Barbell Deadlift 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 Alternate Bent Over Reverse Fly Dumbbell Alternate Bent Over Reverse Fly 60 sec 8 3 Progress Chart

Shoulders

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
Day 3 Chestday Power
Day 4 Backday Volume