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Signed in as:
filler@godaddy.com
Push/Pull/Push/Push/Pull/Push/Rest
Push / Rest / Legs / Pull / Rest / Rest
Push / Pull / Legs / Rest / Push / Pull / Legs
For this one forget the usual 7-day rotation, our working week maybe based on the 7 days of the week but to get the most out of our bodies we shouldn't be restricted to the same 7 days.
Push / Pull / Rest / Push / Pull / Rest / Push / Pull / Rest
Warm up
Body weight dips 2x10 - Push ups 2x10
Workout
Incline press
Cable fly
Seated shoulder press
Victory press
Neutral grip press
Close grip bench press
Skull crushers
Peck deck
Warm up
Assisted pull up 1x25
Workout
Wide grip lat pull down
Seated row
Bent over raise
Lateral raise
Rope face pulls
Preacher curls
Straight bar curls
Concentration curls
Warm up
Walking lunges
Workout
Squats
Front squats
Leg press
Hamstring curls
Straight leg deadlifts
Hip thrusts
Frog pumps
Calf raises
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