PUSH, PULL, LEGS
PUSH, PULL, REST, LEGS, REST
Push 1
45 Smith Press 5-9, 10-15
DB Bench Press 5-9, 10-15
Dips 5-9, 10-15
Decline Cable Flys 2-3 x 10-15+
Dead Stop Skull Crushers 3 x 10-15+
Standing Cuff Side Raises 2 x 10-15+
Machine Side Raises 2 x 10-15+
Abdominals
Hanging leg raises 3 x 10-15
Decline crunches 3 x 10-15
Pull 1
Chin ups 5-9, 10-15
RDL 5-9, 10-15
UH Chest supported Row 5-9, 10-15+
OH Circular Pulldowns 5-9, 10-15+
DB Shrugs 5-9, 10-15
Cable Rear Delts 8-12, 12-15, 15-20
Ez Bar Curls 8-12, 12-15, 15-20
DB Cross Hammer curls 2 x 12-15
LEGS 1
A. Standing calf raises 4 x 15-20
B. Bicep curl 2 x 15-20
Walking lunges 2 x 30 (warm up)
Adductor 15-20, 10-15
Lying hamstring curl 8-12, 12-15
Back Squats, full depth 5-9, 10-15
Leg Press 8-12, 15-20
Leg extension 12-15, 8-12
Seated Leg Curls 12-15, 8-12
Push 2
Flat Plate Machine Press 5-9, 10-15
Shoulder Press Machine 5-9, 10-15
CG Bench Press 5-9, 10-15
Seated Cuff Flys 2-3 x 10-15+
Tricep Extensions 3 x 10-15+
Side Raises 2 x 10-15+
Seated DB Front Raises 2 x 10-15+
Abdominals
Hanging leg raises 3 x 10-15
Decline crunches 3 x 10-15
Pull 2
NG Chest Supported Row 5-9, 10-15
UH Pulldown Machine 5-9, 10-15
BB Row 5-9, 10-15+
Lat Pulldown Machine 5-9, 10-15+
BB Shrugs 5-9, 10-15
DB Reverse Flys 8-12, 12-15, 15-20
Seated db alt curl 8-12, 12-15, 15-20
Cable EZ Preacher curl 2 x 15-20
LEGS 2
A. Seated calf raises 3 x 15-20
B. Bicep curl 2 x 15-20
Walking lunges 2 x 30 (warm up)
Adductor 15-20, 20-30
Seated hamstring curl 8-12, 12-15
Leg Press, pause in bottom 5-9, 10-15
Hack Squat 8-12, 12-18
Lying Leg Curls 12-15, 8-12
Leg extension - DS