[ AGGRESSIVE
      EXPANSION ]

  1. TARGET LOCKED

PUSH PULL MUSCLE MASS
- PHASE 2B [TARGETING]

HOME / PLANS / PUSHPULL MUSCLEMASS / WORKOUT 5 [PHASE 2]

HOME / PLANS / PUSHPULL / WORKOUT 5

SESSION INFO

Length

7 Exercises

Est Time

50 Mins

type

Targeting/Isolation

PuSH Day

The Workout

F*CKIN PUSH YOURSELF

NO EXCUSES

PuSH Day

The Workout

F*CKIN PUSH YOURSELF
NO EXCUSES

QUICK TIPS

EXERCISE INFO

Tap the info icon on the exercise images to check the essential info (only on mobile).

There you’ll find info on recommended equipment, if you need to do a warm-up, choices for alternative exercises and equipment for when stuff if unavailable, and whether the exercise is optional or not.


WARM UPS

If an exercise requires a warm up do 1 set for 15-20 reps with approximately half the weight you’ll be using, but keep the rest time the same.

You can skip the warm up for exercises that only ‘recommend’ it to save time however if you can you should try to do one anyway – think extra set = extra gains.


OPTIONAL EXERCISES

You can entirely skip ‘Optional’ exercises (especially if you’re short on time) since they aren’t entirely necessary, but if the main muscle is a target area then add it in if you have time.

If you can’t hit the lowest number for any set then take the weight down by the smallest amount for the next set.

If you hit the highest number for 2 back to back sets then increase the weight by around 5% for the next set.

4 DAYS A WEEK

Complete for 5 weeks total.
Recommended schedule.

3 DAYS A WEEK

Recommended for 5 weeks total.
Can run for 6 weeks, but not longer.

MORE INFO

Get even more tailor made tips for this plan using the links at the bottom of the page, or just use the menu button at the top of the page at any time.

[ 1 ]

Low Crossover

8 – 10 reps, 4 sets, 1.5 m rest

Info : Low Pulley On Dual Cable Station
Warm Up : Yes
Optional : No

[ 2 ]

Leg Extension

6 – 8 reps, 4 sets, 2.5 m rest

Info : Use Both Legs Together
Info 2 : Can Do 3 Sets If Short On Time
Warm Up : Yes
Optional : No
Alternate : Bulgarian Split Squat

[ 3 ]

Twisting Incline Fly

10 – 12 reps, 3 sets, 1 m rest

Info : Twist Is Optional
Warm Up : Optional
Best Equipment : Dumbbells
Optional : No

[ 4 ]

Anti-Gravity Raise

8 – 12 reps, 4 sets, 1.5 m rest

Info : Face Down On Incline Bench
Warm Up : Yes
Best Equipment : Barbell
2nd Equipment : Dumbbells
Optional : No

[ 5 ]

8 – 12 reps, 2 sets, 1 m rest

Info : Standing
Warm Up : Yes
Best Equipment : Cable
2nd Equipment : Barbell
Optional : No

[ 6 ]

8 – 12 reps, 2 sets, 1 m rest

Warm Up : Optional
Best Equipment : Dumbbells
2nd Equipment : Cables
Optional : Yes

[ 7 ]

12 – 15 reps, 4 sets, 1 m rest

Warm Up : Yes
Best Equipment : Machine
2nd Equipment : Dumbbell (on Knee)
Optional : Yes

SHARE IT

SESSION 5 QUICKVIEW

Tap exercise images on workout page to see alternatives choices and form tips.

1. LOW CROSSOVER

8 – 10 reps | 4 sets | 1.5 min rest

2. LEG EXTENSION

6 – 8 reps | 4 sets | 2.5 min rest

3. TWIST INCLINE FLY

10 – 12 reps | 3 sets | 1 min rest

4. ANTI-GRAVITY RAISE

8 – 12 reps | 4 sets | 1.5 min rest

5. OVERHEAD TRI EXTN

8 – 12 reps | 2 sets | 1 min rest

6. TRI KICKBACK

8 – 12 reps | 2 sets | 1 min rest

7. SEATED CALF RAISE

12 – 15 reps | 4 sets | 1 min rest

GET YOUR FREE
WORKOUT PLANS

Unlock members area access by signing up for free, it only takes a minute.

[ultimatemember form_id="304"]