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- Push
- Bench Press - 5x5
- Dumbbell Seated Overhead Press - 4x(8-10)
- (OR DSOP 2x10 and Arnold Press 2x10)
- Cable Crossover Flyes - 5x10
- Lateral Raises - 3x10
- Triceps - 5 sets of 10 reps, I usually split between tricep pulley pushdown and tricep pulley extension
- Pull
- Seated Horizontal Row (Machine) - 4x10
- Pull-Ups (assisted on machine, medium grip) - 3x10
- Bent-Over Row (on bench) - 3x10
- Lat Pulldown (medium grip) - 3x10
- Face Pulls - 3x10
- Shrugs - 3x10 (I skip these a lot if I'm tired)
- Biceps - 6 sets of 10 reps, usually split between concentration curls and hammer curls
- Legs
- Squats - 5x5
- Deadlifts - 5x5
- Leg Press (I use horizontal machine, not angled machine) - 5x10
- Calf Press (on leg press machine) - 4x20
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