Scribd
Upload
50 views

Push

Uploaded by

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

Push

Uploaded by

Aditya Mevcha
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 6

1 PUSH WORKOUT(MONDAY)

CHEST Warmup[ push up 2 SET 10-12 REP]

o INCLINE BARBELL/DUMBELL PRESS


3 SET 12-15 REP RANGE

o BENCH PRESS/FLAT CHEST PRESS


3 SET 12-15 REP RANGE

o HIGH TO LOW FLY


2 SET 15 REP SLOW TEMPO

SHOULDER

o LATERAL SIDE RAISE


4-5 SET 15-20 HIGH REP RANGE

o SEATED SHOULDER PRESS => 3 SET 10-12 REP RANGE

TRICEPS

o TRICEP ROPE PUSHDOWN


3 SET 15-20 REP RANGE

o SKULL CRUSHER
3 SET 12-15 REP RANGE

PULL WORKOUT(TUESDAY)
BACK Warmup[ PULLUP 2 SET failure]

o HIGH TO LOW ROW


3 SET 15 REP (SLOW)

o STRAIGHT ARM PUSHDOWN


2 SET TILL EXTREME FAILURE

o ALTERNATE DUMBELL ROW


2 SET 15 REP SLOW TEMPO

BICEPS
o INCLINE SEATED DUMBELL CURL
2-3 SET 15-20 HIGH REP RANGE

o DUMBELL CURL
3 SET 10-12 REP RANGE

TRAPS
o BARBELL SHRUGS
2 SET 12-15 REPS

REAR DELT
o REVERSE FLY
3 SET 15 REPS

FORARMS
WRIST CURL & REVERSE BARBELL CURL
2 SET 20-25 REPS
1ST LEG WORKOUT & ABS (WEDNESDAY)

QUADS Warmup[ BODYWEIGHT SQUATS 2 SET failure]

o BARBELL/HACK SQUATS
3 SET 12-15 REP RANGE

o WALKING LUNGES
3 SET 12-15 REP RANGE

o LEG EXTENSION
2 SET 15 REP SLOW TEMPO

HAMSTRINGS

o REVERSE DEADLIFT(RDL)
3 SET 10-12 REP RANGE

CALVES

o STANDING/ WEIGHTED CALF RAISE


2 SET 12-15 REPS (SLOW)

ABS
o LYING/ HANGING LEG RAISE
2 SET FAILURE

2nd PUSH(THURSDAY)

CHEST

o DECLINE DUMBELL PRESS


3 SET 12-15 REP RANGE

o BENCH PRESS/FLAT CHEST PRESS


3 SET 12-15 REP RANGE

o LOW TO HIGH FLY


2 SET 15 REP SLOW REPS(SQUEEZE ON TOP)

SHOULDER

o CABLE LATERAL SIDE RAISE


4-5 SET 15-20 HIGH REP RANGE

o SEATED SHOULDER PRESS


3 SET 10-12 REP RANGE
o ALTERNATE CABLE FRONT RAISE=> 2 SET 15 REPS

TRICEPS

o SEATED TRICEP EXTENSION


3 SET 15-20 REP RANGE

o BODYWEIGHT/BENCH DIPS
3 SET 15-20 REP RANGE

2nd PULL WORKOUT(FRIDAY)

BACK

o LAT PULLDOWN
3 SET 12-15 REP RANGE

o BENTOVER BARBELL ROW


3 SET 12-15 REP RANGE

o SEATED CABLE ROWS


2 SET 15 REP SLOW TEMPO
BICEPS

o ALTERNATE PREACHER CURL


3 SET 15-20 HIGH REP RANGE

o HAMMER CURL
3 SET 10-12 REP RANGE

TRAPS

o CABLE SHRUGS
2 SET 12-15 REPS (SLOW)

REAR DELT

o FACE PULL
3 SET 15 REPS

FORARMS
WRIST CURL & REVERSE BARBELL CURL
2 SET 20-25 REPS

2nd LEG WORKOUT / ABS(SATURDAY)

QUADS

o LEG PRESS
3 SET 12-15 REP RANGE

o BARBELL/HACK SQUATS
3 SET 12-15 REP RANGE

o LEG EXTENSION
2 SET 15 REP SLOW TEMPO

HAMSTRINGS
o HAMSTRING CURL
2-3 SET 15-20 HIGH REP RANGE

CALVES

o SEATED CALF RAISE(SLOW)


2 SET FAILURE

ABS
o ROPE CRUNCHES
2 SET FAILURE

You might also like