44 lines
1.2 KiB
Markdown
44 lines
1.2 KiB
Markdown
## Chest, Shoulders and Triceps (Push)
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| Exercise | Sets | Reps |
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| -- | -- | -- |
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| warmup | x | x |
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| barbell bench press | 4 | 8 |
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| incline dumbbell bench press | 4 | 8 |
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| high to low cable crossover | 4 | 10-12|
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| seated dumbbell military press | 3 | 10-12 |
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| dumbbell lateral raise | 3 | 10 |
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| overhead tricep extension | 3 | 8-12 |
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| dumbbell pullover | 3 | 10 |
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| dumbbell fly | 3 | 10 |
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# Legs
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| Exercise | Sets | Reps |
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| -- | -- | -- |
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| warmup | x | x |
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| barbell deadlift | 4 | 8 |
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| barbell squat | 2 | 8 |
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| barbell front squat | 2 | 8 |
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| hip adduction | 4 | 10 |
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| hip abduction | 4 | 10 |
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| lying leg curls | 3 | 10 |
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| leg extensions | 4 | 10 |
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| calf raises (dumbbell, seated, belted) | 4 | 10-12 |
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| OPTIONAL: hip thrusts | 3 | 12 |
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# Back and Biceps (Pull)
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| Exercise | Sets | Reps |
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| -- | -- | -- |
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| incline dumbbell row | 3 | 8-10 |
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| pullups (or variation: banded, negative) | 3 | 5-12 |
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| wide grip lat pulldown | 4 | 10 |
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| seated cable row | 4 | 10 |
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| underhand barbell row | 3 | 12-15 |
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| straight arm lat pushdown | 3 | 12-15 |
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| face pulls | 3 | 10-12 |
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| barbell shrug | 3 | 10-12 |
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| dumbbell zottman curl | 3 | 8 |
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| dumbbell hammer curl
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