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SJ Pull Push Leg

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Jan 22nd, 2017
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  1. Pull Push Legs SJ
  2. *Always wear your gloves
  3. *Focus on proper form and do warmups for the big lifts
  4. *Add 5 pounds every successful session for big lifts, 10 pounds for Deadlift
  5.  
  6. Monday Pull Day:
  7. Deadlift- 1x5
  8. Bent Over Barbell Row- 3x5
  9. Wide Grip Lat Pulldown- 3x8
  10. Seated Cable Row- 3x8
  11. Facepulls- 4x12
  12. Roman Chair Extensions- 3x10
  13. Shrugs- 2x10
  14. Preacher Curl- 3x8 Supersetted with Reverse Grip Curls 3x12
  15. Hammer Curl- 3x8 Supersetted with Wrist Curls 3x20
  16.  
  17. Wednesday Push Day:
  18. Bench Press- 3x5
  19. Overhead Press- 3x5
  20. Lying Dumbbell Flyes- 3x8
  21. Incline Bench Press- 2x5
  22. Dips- 2x8
  23. Rope Pushdown- 3x8
  24. Tricep Kickback- 2x10
  25. Hanging Knee Raises- 2x10 Supersetted with Weighted Crunches 2x10
  26. Plate Twist- 2x10
  27.  
  28. Friday Leg Day:
  29. Squat- 3x5
  30. Romanian Deadlift- 3x5
  31. Leg Press- 3x8
  32. Lying Leg Curl- 3x8
  33. Barbell Lunges- 2x10
  34. Good Mornings- 2x10
  35. Standing Calf Raises- 2x10
  36. Seated Calf Raises- 2x10
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