Pull/push/legs + strenght week

[Neto61]

pull push legs beetje aangepast opmerking

Hypertrophy Weeks

Pull A
Weighted Chin Ups - 4sets (6-8reps)
Deadlift - 3 sets ( 4-6reps )
V Bar Pulldown - 4 sets ( 8-10 reps)
Barbell curl - 3 sets (8-10 reps)
Seated face pull - 4 sets ( 10-12reps)

Push A
Incline Bench Press - 4 sets (6-8reps)
Flat Dumbbell Press - 3 sets (8-10reps)
Overhead Presses - 3 sets ( 6-8reps)
Lateral Raise - 3 sets (10-12 reps)
Dumbbell fly’s - 3 sets (10-12 reps)
Rope Pull Down - 4 sets (12-15)

Legs A
Squats - 4 sets (6-8reps)
1 legged leg press - 3 sets (8-10reps)
Smith Lunges – 4 sets (6-8reps)
Leg Ext – 2 sets (12-15reps)
Leg curl – 2sets (12-15reps)
Calf exercise - 3 sets (8-10reps

OFF

Pull B
Pendeley row – 4sets ( 8-10reps)
Underhand Latt Pull down – 4 sets ( 8-10reps)
Mid Cable Row – 3 sets (10-12reps)
Ez Bar Close Grip Curl – 3 sets ( 8-10 reps)
Preacher Curl – 3sets (8-10reps)
Cable rear fly – 4sets (10-12reps)

Push B
Incline Dumbell press – 5sets (6-8reps)
Weighted dips – 4 sets (8-10reps)
OHP – 4sets (6-8reps)
Cable Lateral Raise – 3sets (10-12reps)
Skull Crushers – 4sets (10-12reps)

Legs B
Front squat – 4sets (6-8reps)
DB Lunges – 4sets (6-8reps)
Leg Curl – 3sets (8-10reps)
Leg ext – 3sets (8-10reps)
Calf exercise – 4sets (10-12reps)


Strength Weeks

Pull A
Deadlift – 5sets (4-6reps)
Weighted Chin Ups – 5sets (4-6reps)
Barbell curl – 4sets (4-6 reps)
Seated Face Pulls (6-8reps)
Abs

Push A
Incline barbell press – 5sets (4-6reps)
Flat Dumbbell press – 5sets (4-6reps)
OHP – 5sets (4-6reps)
Rope Pull Down – 4sets (10-12reps)

Legs A
Squats – 5sets (4-6reps)
Smith Lunges – 4sets (4-6reps)
Ham curl – 4sets (6-8reps)
Calf exercise – 3sets (8-10reps)

OFF

Pull B
Weighted Chin Ups – 5sets (4-6reps)
T Bar Row – 4sets (4-6reps)
Seated DB Curls – 5sets (4-6reps)
Seated DB rear flys – 4sets (8-10reps)

Push B
Flat Bench Press – 5sets (4-6reps)
OHP – 4sets (4-6reps)
Weighted Dips – 3sets (4-6reps)
Dumbbell fly’s – 2sets (8-10reps)
Skull Crushers – 4sets (6-8reps)

Legs B
Front Squat – 5sets (4-6reps)
1 legged leg press – 4sets (6-8reps)
Leg ext – 4sets (8-10reps)
Calf Exercise – 3sets (6-8reps)