Pull/push/legs + strenght week

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • Pull/push/legs + strenght week

    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)

Actieve discussies

Collapse

Antalya Escort
sikis
gaziantep escort
gaziantep escort
İstanbul Escort
istanbul escort bayan
sisli escort beylikduzu escort bayan
antalya escort atakoy escort
umraniye escort bayan
Very sweethearts get banged by pretty pals Баба посидела анусом на крепком стояке fotos de vaginas sexis
mariobet giriş betist giriş restbet giriş zbahis royalbet
streameast
otobet
gaziantep escort
deneme bonusu veren siteler bonus veren siteler
deneme bonusu veren siteler
mersin escort alanya escort gaziantep escort
deneme bonusu veren siteler
deneme bonusu veren siteler deneme bonusu veren siteler deneme bonusu veren siteler
Working...