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- PULL 1
- Deadlift 3x4-6
- Bent-over Row 3x4-6
- Assisted Chinups 3x8-10
- Lat pulls 3x8-10
- Dumbbell Curls 4x8-10
- PUSH 1
- Bench Press 4x4-6
- OHP 4x4-6
- Barbell Shrugs 3x8-10
- Tricep Pushdowns 3x8-10
- Dumbell Lateral Raises 3x8-10
- LEGS
- Back Squat 4x4-6
- Romanian Deadlift 3x4-6
- Leg Press 3x8-10
- Hamstring Curls 3x8-10
- Calf Raises 3x15-20
- PULL 2
- Bent-over Rows 4x4-6
- Barbell Curls 3x8-10
- Seated Cable Rows 3x8-10
- Dumbbell Flys 3x8-10
- Assisted Chinups 3x8-10
- PUSH 2
- Push Press 4x4-6
- Seated Arnold Press 4x4-6
- Dumbbell Press 3x8-10
- Tricep Pushdowns 3x8-10
- Dumbbell Lateral Raises 3x8-10
- LEGS
- Literally the same thing
- DO THESE WHENEVER YOU WANT
- Farmer Walks
- Face Pulls 3x15-20
- Hyerpextensions
- Dead Hangs
- Cable Crunches [not leg day probably]
- CARDIO [probably not let day]
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