Push/Pull/Legs training Perry

Shared By : rickiedinho. VIP
Frequency : 6 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 0 / 2

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Description

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Day 1 Pushday
Exercise Name Muscle Timer Reps Sets Track
Cable Flat Bench Fly Cable Flat Bench Fly

Chest

60 sec 15 3 Progress Chart
Bench Press Machine Bench Press Machine

Chest

90 sec 10 4 Progress Chart
Smith Machine Incline Bench Press Smith Machine Incline Bench Press

Chest

90 sec 10 4 Progress Chart
Cable Reverse Fly Cable Reverse Fly

Shoulders

60 sec 15 3 Progress Chart
Dumbbell Shoulder Press Dumbbell Shoulder Press

Shoulders

90 sec 10 4 Progress Chart
Cable Rear Lateral Raise Cable Rear Lateral Raise

Shoulders

60 sec 15 3 Progress Chart
Dumbbell Supine Tricep Extension Dumbbell Supine Tricep Extension

Triceps

60 sec 10 4 Progress Chart
Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown

Triceps

60 sec 15 3 Progress Chart
Day 2 Pullday
Exercise Name Muscle Timer Reps Sets Track
Cable Straight Arm Pushdown Cable Straight Arm Pushdown

Back

60 sec 15 3 Progress Chart
Cable One-Arm Lat Pulldown Cable One-Arm Lat Pulldown

Back

90 sec 10 4 Progress Chart
Dumbbell Incline Bench Row Dumbbell Incline Bench Row

Back

90 sec 12 3 Progress Chart
Cable One-Arm Seated Row Cable One-Arm Seated Row

Back

60 sec 12 3 Progress Chart
Dumbbell Zottman Curl Dumbbell Zottman Curl

Biceps

60 sec 10 3 Progress Chart
Barbell Curl Barbell Curl

Biceps

0 sec 10 4 Progress Chart
Dumbbell Preacher Curl Dumbbell Preacher Curl

Biceps

60 sec 10 4 Progress Chart
Day 3 Legs
Exercise Name Muscle Timer Reps Sets Track
Seated Leg Curl Seated Leg Curl

Upper Legs

75 sec 15 4 Progress Chart
Smith Machine Squat Smith Machine Squat

Upper Legs

90 sec 12 3 Progress Chart
Leg Extension Leg Extension

Upper Legs

75 sec 12 4 Progress Chart
Barbell Bulgarian Split Squat Barbell Bulgarian Split Squat

Upper Legs

75 sec 10 3 Progress Chart
Dumbbell Step-Up Dumbbell Step-Up

Upper Legs

0 sec 10 4 Progress Chart
Kettlebell Goblet Squat Kettlebell Goblet Squat

Upper Legs

60 sec 10 4 Progress Chart
Seated Calf Raise Seated Calf Raise

Lower Legs

60 sec 15 3 Progress Chart
Day 4 Cardio
Exercise Name Muscle Timer Reps Sets Track
Walking Walking

Cardio

60 min - - Progress Chart
Day 5 Pushday 2
Exercise Name Muscle Timer Reps Sets Track
Cable Incline Fly Cable Incline Fly

Chest

60 sec 15 4 Progress Chart
Smith Machine Reverse Grip Incline Bench Press Smith Machine Reverse Grip Incline Bench Press

Chest

90 sec 10 4 Progress Chart
Dumbbell Standing Press Dumbbell Standing Press

Shoulders

60 sec 10 3 Progress Chart
Rope cable front raise

Shoulders

60 sec 15 3 Progress Chart
Cable Side Lateral Raise Cable Side Lateral Raise

Shoulders

60 sec 20 3 Progress Chart
Machine Inner Chest Press Machine Inner Chest Press

Chest

60 sec 10 3 Progress Chart
Cable One-Arm Tricep Extension Cable One-Arm Tricep Extension

Triceps

60 sec 15 3 Progress Chart
Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown

Triceps

60 sec 15 3 Progress Chart
Day 6 Pullday 2
Exercise Name Muscle Timer Reps Sets Track
Cable Incline Pullover Cable Incline Pullover

Shoulders

60 sec 15 3 Progress Chart
Cable V Bar Pulldown Cable V Bar Pulldown

Back

90 sec 8 4 Progress Chart
Cable One-Arm Lat Pulldown Cable One-Arm Lat Pulldown

Back

60 sec 15 3 Progress Chart
Dumbbell Incline Bench Row Dumbbell Incline Bench Row

Back

0 sec 15 3 Progress Chart
Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug

Back

60 sec 15 3 Progress Chart
Barbell Upright Row Barbell Upright Row

Shoulders

60 sec 15 3 Progress Chart
V-bar Cable Curl

Biceps

60 sec 12 3 Progress Chart
Dumbbell Bicep Curl Dumbbell Bicep Curl

Biceps

60 sec 10 3 Progress Chart