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My very own Push/pull/leg workout
Dumbbell Incline Bench Press
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5x10,10,8,5,5 reps |
rest: 60s
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Barbell Bench Press
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4x10,8,5,5,5 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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Dumbbell Incline Fly
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3x12 reps |
rest: 60s
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Barbell Shoulder Press
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4x10,8,5,5 reps |
rest: 60s
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Barbell Rear Press
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3x8,5,5 reps |
rest: 60s
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Dumbbell One-Arm Lateral Raise
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4x12 reps |
rest: 60s
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Barbell Incline Bench Press (Close Grip)
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5x8 reps |
rest: 60s
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Pull-Up
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4x8 reps |
rest: 60s
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Barbell Bent-Over Row
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4x8 reps |
rest: 60s
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T Bar Row
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4x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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4x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x8 reps |
rest: 60s
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Dumbbell Rear Delt Row
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4x8 reps |
rest: 60s
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Cable Seated Row
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4x8 reps |
rest: 60s
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Barbell Curl
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4x8 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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4x8 reps |
rest: 60s
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Barbell Preacher Curl
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4x8 reps |
rest: 60s
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Dumbbell Incline Hammer Curl
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4x8 reps |
rest: 60s
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Barbell Squat
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5x12,10,8,5,5 reps |
rest: 60s
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Barbell Deadlift
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5x8 reps |
rest: 60s
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Machine Leg Press
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4x12,10,8,5 reps |
rest: 60s
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Machine Single-Leg Press
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4x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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4x8 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x15 reps |
rest: 60s
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Machine Seated Calf Raise
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3x12 reps |
rest: 60s
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Sit-Up
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4x15 reps |
rest: 60s
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Plank
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4x8 reps |
rest: 60s
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Oblique Crunch
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4x12 reps |
rest: 60s
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