22 lines
667 B
Plaintext
22 lines
667 B
Plaintext
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Push
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1. Comp Bench press | Preferably 4-6 sets, lower to higher rep ranges throughout the excersise
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2. Weighted dips | ~3 sets
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3. Military press | ~3 sets
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4. Lateral raises | ~3 sets
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5. Tricep extension | ~3 sets
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Pull
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Comp deadlift | Preferably 4-6 sets, lower to higher rep ranges throughout the excersise
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Weighted pull-ups | ~3 sets
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Wide grip machine rows | ~2 sets
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Close grip machine rows | ~2 sets
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Bicep curls (EZ bar || dumbbels) | ~3 sets
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Leg
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Squats | Preferably 4-6 sets, lower to higher rep ranges throughout the excersise
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(Front squats || Zercher squats (optional | max 2 sets))
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Hamstring curl | ~3 sets
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Leg extension | ~3 sets
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Calf raises | ~3 sets
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