AmrElsayyad

Aug 17th 2019

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Legs Push Pull

DOWNLOADS/VIEWS: 29/5673

RATING: 68 (FROM 3 JEFIT MEMBERS)

5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Start the training with a heavy weight excercise 5x5.
Finish with high repetition excercise with minimal rest periods.
After each legs push pull take a rest day, at this day I recommend doing some cardio like running.
Train abs on the cardio day and legs day.
I will be happy to receive your feedback.

Legs A 6 exercises, 39 mins

Barbell Squat	5x10 reps	rest: 30s
Machine Single-Leg Curl	4x10 reps	rest: 0s
Machine Seated Leg Curl	4x10 reps	rest: 30s
Dumbbell Walking Lunge	4x10 reps	rest: 30s
Calf Press On Leg Press	4x10 reps	rest: 30s
Machine Calf Raise	5x10 reps	rest: 0s

Push A 10 exercises, 58 mins

Machine Bench Press	5x10 reps	rest: 30s
Barbell Incline Bench Press (Close Grip)	3x10 reps	rest: 30s
Dumbbell Seated Arnold Press	3x10 reps	rest: 30s
Dumbbell Bench Press	3x10 reps	rest: 30s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 30s
Weight Plate Front Raise	3x10 reps	rest: 30s
Cable Mid Chest Crossover	4x10 reps	rest: 30s
	3x10 reps	rest: 0s
Cable Shoulder Extension	3x10 reps	rest: 30s
Cable One-Arm Lateral Raise	5x10 reps	rest: 0s

Pull A 10 exercises, 56 mins

Barbell Deadlift	5x10 reps	rest: 30s
Barbell Bent-Over Row	3x10 reps	rest: 30s
Preacher Curl Machine	3x10 reps	rest: 30s
Machine Lat Pulldown	3x10 reps	rest: 30s
Dumbbell Incline Curl	3x10 reps	rest: 30s
Dumbbell One-Arm Row	3x10 reps	rest: 30s
Cable Bicep Curl (Close Grip)	3x10 reps	rest: 30s
Cable Reverse Fly	3x10 reps	rest: 0s
Dumbbell Shoulder Shrug	3x10 reps	rest: 30s
Cable Rope Hammer Curl	5x10 reps	rest: 0s

Legs B 6 exercises, 38 mins

Barbell Stiff-Leg Deadlift	5x10 reps	rest: 30s
Machine Single-Leg Press	4x10 reps	rest: 0s
Machine Leg Press	4x10 reps	rest: 30s
Cable Standing Leg Curl	4x10 reps	rest: 30s
Calf Press On Leg Press	4x10 reps	rest: 30s
Machine Calf Raise	5x10 reps	rest: 0s

Push B 10 exercises, 58 mins

Machine Shoulder Press	5x10 reps	rest: 30s
Dip	3x10 reps	rest: 30s
Barbell Incline Bench Press	3x10 reps	rest: 30s
Dumbbell One-Arm Incline Lateral Raise	3x10 reps	rest: 30s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 30s
Dumbbell Incline Bench Press	3x10 reps	rest: 30s
Cable Overhead Raise (Supine)	3x10 reps	rest: 30s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 30s
Cable Lower Chest Raise	5x10 reps	rest: 0s

Pull B 10 exercises, 58 mins

Barbell Deadlift	5x10 reps	rest: 30s
T Bar Row	3x10 reps	rest: 30s
Preacher Curl Machine	3x10 reps	rest: 30s
	3x10 reps	rest: 30s
Dumbbell Incline Curl	3x10 reps	rest: 30s
Cable One-Arm Row	3x10 reps	rest: 30s
Barbell Curl	3x10 reps	rest: 30s
Dumbbell Reverse Fly	3x10 reps	rest: 0s
Dumbbell Shoulder Shrug	3x10 reps	rest: 30s
Dumbbell One-Arm Preacher Hammer Curl	5x10 reps	rest: 0s