[ RECOVER
     & GROW ]

  1. DELOAD & RELOAD

PUSH PULL MUSCLE MASS
- PHASE 3 [DELOADING]

HOME / PLANS / PUSHPULL MUSCLEMASS / WORKOUT 7 [PHASE 3]

HOME / PLANS / PUSHPULL / WORKOUT 7

SESSION INFO

Length

8 Exercises

Est Time

50 Mins

FULL BODY

The Workout

F*CKIN PUSH YOURSELF

NO EXCUSES

FULL BODY

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.

Use Lighter Weights For This Workout

Around 50% of weight you'd normally use

[ 1 ]

Inverted Row

12 – 15 reps, 2 sets, 1.5 m rest

Info : Knees Bent = Easier
Warm Up : Yes
Best Equipment : Power Rack or Smith
Optional : No

[ 2 ]

Chest Fly

12 – 15 reps, 2 sets, 1 m rest

Warm Up : Yes
Best Equipment : Dumbbells
2nd Equipment : Machine
Optional : No

[ 3 ]

Shoulder Press

10 – 12 reps, 2 sets, 1 m rest

Info : Do It Slowly
Warm Up : Yes
Best Equipment : Barbell
2nd Equipment : Dumbbells
Optional : No

[ 4 ]

Hack Squat

12 – 15 reps, 2 sets, 1.5 m rest

Warm Up : Yes
Best Equipment : Barbell
Optional : No
Alternate : Leg Extension

[ 5 ]

12 – 15 reps, 2 sets, 1 m rest

Info : Do It Slowly
Warm Up : Yes
Best Equipment : Dumbbells
2nd Equipment : Cables
Optional : No

[ 6 ]

10 – 15 reps, 2 sets, 1.5 m rest

Warm Up : Yes
Best Equipment : Barbell
Optional : No
Alternate : Leg Curl

[ 7 ]

12 – 15 reps, 2 sets, 1 m rest

Info : Turn Forearms While Curling
Warm Up : Yes
Best Equipment : Dumbbell
Optional : No
Alternate : Biceps Curl

[ 8 ]

12 – 15 reps, 2 sets, 1 m rest

Warm Up : Yes
Best Equipment : Low Pulley Cable
Optional : No
Alternate : Short Bar (Overhand)

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SESSION 7 QUICKVIEW

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

1. INVERTED ROW

12 – 15 reps | 2 sets | 1.5 min rest

2. CHEST FLY

12 – 15 reps | 2 sets | 1 min rest

3. SHOULDER PRESS

10 – 12 reps | 2 sets | 1 min rest

4. HACK SQUAT

12 – 15 reps | 2 sets | 1.5 min rest

5. LATERAL RAISE

12 – 15 reps | 2 sets | 1 min rest

6. GOOD MORNING

10 – 15 reps | 2 sets | 1.5 min rest

7. ZOTTMAN CURL

12 – 15 reps | 2 sets | 1 MIN rest

8. ROPE TRI PUSHDOWN

12 – 15 reps | 2 sets | 1 MIN rest

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