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![Latihan Split Dorong & Tarik [Push-Pull GOCENGFTW] banner](/_next/image?url=https%3A%2F%2Fcdn.jefit.com%2Fuc%2Ffile%2Fb0310587c001ea3b%2Fmale_maintaining.png&w=3840&q=75)
Latihan Split Dorong & Tarik [Push-Pull GOCENGFTW]
General
Intermediate
Barbell
Plan Details
The Latihan Split Dorong & Tarik [Push-Pull GOCENGFTW] routine by akram.gymaniac is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Program ini dibuat khusus untuk klien program Gymaniac Transform Yourself | Goceng/day – Goraturan ftw. Untuk informasi lebih lanjut mohon kunjungi situs kami dengan link berikut: http://gymaniac.net/transform
Routine detail
Day 1
Push A
Est. 62 min
5 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Deep Squat
5 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Day 2
Pull A
Est. 60 min
5 exercises
Barbell Deadlift
5 Sets x 5 Reps
T Bar Row
5 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 10 Reps
Day 4
Push B
Est. 67 min
6 exercises
Barbell Front Squat
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 5
Pull B
Est. 58 min
5 exercises
Barbell Bent-Over Row
5 Sets x 8 Reps
Barbell Romanian Deadlift
5 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
