SHOW:
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- or go back to the newest paste.
| 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 | *Supplementary Calisthenics Fullbody Workout every Sunday, Swim every Friday night. | |
| 6 | ||
| 7 | Monday Pull Day: | |
| 8 | Deadlift- 1x5 | |
| 9 | Bent Over Barbell Row- 3x5 | |
| 10 | Wide Grip Lat Pulldown- 3x8 | |
| 11 | Seated Cable Row- 3x8 | |
| 12 | Facepulls- 4x12 | |
| 13 | Roman Chair Extensions- 3x10 | |
| 14 | Shrugs- 2x10 | |
| 15 | Preacher Curl- 3x8 Supersetted with Reverse Grip Curls 3x12 | |
| 16 | Hammer Curl- 3x8 Supersetted with Wrist Curls 3x20 | |
| 17 | ||
| 18 | Wednesday Push Day: | |
| 19 | Bench Press- 3x5 | |
| 20 | Overhead Press- 3x5 | |
| 21 | Lying Dumbbell Flyes- 3x8 | |
| 22 | Incline Bench Press- 2x5 | |
| 23 | Dips- 2x8 | |
| 24 | Rope Pushdown- 3x8 | |
| 25 | Tricep Kickback- 2x10 | |
| 26 | Hanging Knee Raises- 2x10 Supersetted with Weighted Crunches 2x10 | |
| 27 | Plate Twist- 2x10 | |
| 28 | ||
| 29 | Friday Leg Day: | |
| 30 | Squat- 3x5 | |
| 31 | Romanian Deadlift- 3x5 | |
| 32 | Goblet Squats- 3x8 | |
| 33 | Leg Press- 3x8 | |
| 34 | Lying Leg Curl- 3x8 | |
| 35 | Barbell Lunges- 2x10 | |
| 36 | Good Mornings- 2x10 | |
| 37 | Standing Calf Raises- 2x10 | |
| 38 | Seated Calf Raises- 2x10 |
