561 B
561 B
Chest, Shoulders and Triceps (Push)
| Exercise | Sets | Reps |
|---|---|---|
| warmup | x | x |
| barbell bench press | 4 | 8 |
| incline dumbbell bench press | 4 | 8 |
| high to low cable crossover | 4 | 10-12 |
| seated dumbbell military press | 3 | 10-12 |
| dumbbell lateral raise | 3 | 10 |
| overhead tricep extension | 3 | 8-12 |
| dumbbell pullover | 3 | 10 |
| dumbbell fly | 3 | 10 |
Legs
| Exercise | Sets | Reps |
|---|---|---|
| warmup | x | x |
| barbell deadlift | 4 | 8 |
| barbell squat | 2 | 8 |
| barbell front squat | 2 | 8 |