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Workout Program

The document outlines a workout routine divided into Push A, Push B, Pull A, and Legs, focusing on different muscle groups including chest, shoulders, triceps, back, and biceps. Each section includes specific exercises with recommended sets and repetitions. The routine emphasizes a balanced approach to strength training across multiple sessions.

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y19musan
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6 views1 page

Workout Program

The document outlines a workout routine divided into Push A, Push B, Pull A, and Legs, focusing on different muscle groups including chest, shoulders, triceps, back, and biceps. Each section includes specific exercises with recommended sets and repetitions. The routine emphasizes a balanced approach to strength training across multiple sessions.

Uploaded by

y19musan
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Push A (chest, shoulder, triceps) Push B Push A (chest,

shoulder, triceps)

1) Incline DB press 5-9,10-15 1) dips 5-9, 10-15


2) Machine chest press 3 x 10-15 2) shoulder press 5-9, 10-
15
3) Chest fly machine 3 x 10 3) lateral raises 3 x 10-15

1) Lateral raises 4 x failure 1) machine chest press 2 x


10-15
2) Chest fly machine 3 x 10

1) Tricep pushdown 3 x 8-15 1) tricep pushdown 3 x 8-


15
2) Overhead tricep extension 2 x 8-15 2) Overhead tricep
extension 2 x 8-15

Pull A (back, biceps) Pull A (back, biceps)

1) Lat pulldown 3 x 10-15 1) Lat pulldown 3 x 10-15


2) Single arm cable rows 2 x 10-15 2) Single arm cable rows 2
x 10-15
3) cable pullover 2 x 10-15 3) cable pullover 2 x 10-15

1) Straight bar cable curls 3 x 8-15 1) Rope curls 3 x 8-15


2) DB hammer curls 2 x 8-15 2) DB hammer curls 2 x 8-
15

Legs Legs

1) Quad extensions 2 x 10-15 1) Quad extensions 2 x 10-


15
2) Leg press 2 x 10-15 2) Leg press 2 x 10-15

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