Scribd
Upload
23 views

Workout

Uploaded by

adamkhadiga9
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
23 views

Workout

Uploaded by

adamkhadiga9
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 1

1 push 2 Pull 3 Leg

1 Flat Chest press barbell 3*12 - max 1 Bent over barbell row 3*12 - max 1 leg extension 4*12 - max

2 Incline Dumbbel Press 3*12 - max 2 lat pull down 3*12 - max 2 Dumbbell walking lung/bulgarian 4*12 - max

3 Dumbbel shoulder press 3*12 - max 3 Dumbbel row one head 3*12 - max 3 leg press 4*12 - max

4 Chest supported Db latreal raises 3*12 - max 4 straigh arm pull down 3*12 - max 4 back/hack squat 4*12 - max

5 cable triceps extension 3*12 - max 5 rear delt cable fly 3*12 - max 5 seated leg curl 4*12 - max
flat chest fly /barbell close grip chest press/
6
dumbbel skull crusher
3*15 - max 6 Dumbbel Shrugs 3*12 - max 6 standing/ seatd calf raise 4*12 - max

7 Triceps cable kickback 3*15 - max 7 Barbell curl 3*15 - max Sumo squat/adductor/Dead lift
8 hammer curl 3*15 - max 7 plank

4 push 5 Pull
1 Hammer strenth incline chest press 3*12 - max 1 Cable/ dumbbel pull over 3*12 - max

2 Flat Chest press barbell 3*12 - max 2 V-bar pull down 3*12 - max

Decline cable press 3*12 - max cable one hand shotgun row 3*12 - max
3 3
machine/cable chest fly 3*12 - max Dead lift/Mid row 45 3*12 - max

4 Cable front raises 3*12 - max 5 Barbell Shrugs 3*12 - max

5 Dumbbel/cable latreal raises 3*12 - max 6 face pull cable / Rear delt fly 3*12 - max
6 Over head triceps extension 3*15 - max 7 cable barbell bicep curl 3*15 - max
7 cable rope triceps extension 3*15 - max 8 Single arm bicep curl /extension bicep 3*15 - max

You might also like