SJ Pull Push Leg

Pull Push Legs SJ
*Always wear your  gloves
*Focus on proper form and do warmups for the big lifts
*Add 5 pounds every successful session for big lifts, 10 pounds for Deadlift
*Supplementary Calisthenics Fullbody Workout every Sunday, Swim every Friday night.

Monday Pull Day:
Deadlift- 1x5
Bent Over Barbell Row- 3x5
Wide Grip Lat Pulldown- 3x8
Seated Cable Row- 3x8
Facepulls- 4x12
Roman Chair Extensions- 3x10
Shrugs- 2x10
Preacher Curl- 3x8 Supersetted with Reverse Grip Curls 3x12
Hammer Curl- 3x8 Supersetted with Wrist Curls 3x20

Wednesday Push Day:
Bench Press- 3x5
Overhead Press- 3x5
Lying Dumbbell Flyes- 3x8
Incline Bench Press- 2x5
Dips- 2x8
Rope Pushdown- 3x8
Tricep Kickback- 2x10
Hanging Knee Raises- 2x10 Supersetted with Weighted Crunches 2x10
Plate Twist- 2x10

Friday Leg Day:
Squat- 3x5
Romanian Deadlift- 3x5
Goblet Squats- 3x8
Leg Press- 3x8
Lying Leg Curl- 3x8
Barbell Lunges- 2x10
Good Mornings- 2x10
Standing Calf Raises- 2x10
Seated Calf Raises- 2x10