sk8carlos

Mar 22nd 2019

TRY IT OUT

DOWNLOAD

Push Pull Roland

DOWNLOADS/VIEWS: 3/1042

RATING: 0 (FROM 0 JEFIT MEMBERS)

2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

120 Wdh / 70 Wdh pro Woche
36 Std. Regeneration& Wachstum

Push 1 17 exercises, 1 hr 45 mins

Barbell Bench Press	4x8 reps	rest: 45s
Machine Fly	3x8 reps	rest: 45s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 45s
Barbell Military Press	3x8 reps	rest: 45s
Cable Shoulder Extension	3x8 reps	rest: 45s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Weight Plate Front Raise	3x8 reps	rest: 45s
Smith Machine Squat	3x8 reps	rest: 60s
Cable Upright Row	3x8 reps	rest: 45s
Barbell Bench Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 45s
Machine Leg Press (Wide Stance)	3x8 reps	rest: 45s
Cable Deltoid Raise	3x8 reps	rest: 45s

Pull 2 13 exercises, 1 hr 14 mins

Push 2 14 exercises, 1 hr 27 mins

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Machine Leg Press	4x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 45s
Barbell Incline Bench Press	3x8 reps	rest: 45s
Barbell Military Press	3x8 reps	rest: 45s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 45s
Weight Plate Front Raise	3x8 reps	rest: 45s
Machine Bench Press	3x8 reps	rest: 45s
Cable Shoulder Press	3x8 reps	rest: 45s
Cable Lateral Raise	3x8 reps	rest: 45s
Dumbbell Incline Fly	3x8 reps	rest: 60s

Pull 1 10 exercises, 59 mins

Beine 10 exercises, 57 mins

Bizeps 1 5 exercises, 28 mins

Trizeps 11 exercises, 1 hr 11 mins

EZ Bar Tricep Extension	4x10 reps	rest: 45s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 45s
Cable Rope Overhead Tricep Extension	4x10 reps	rest: 45s
Cable Tricep Pushdown (V-Bar)	4x10 reps	rest: 45s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 45s
Dip	3x8 reps	rest: 45s
Superman	3x8 reps	rest: 45s
Bench Hip Thrust	3x8 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 45s
Barbell Squat	3x8 reps	rest: 45s
Dumbbell Shoulder Shrug	3x8 reps	rest: 45s