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Antrenament Push Pull

This document outlines a push/pull/legs workout split with two days dedicated to each body part per week. Push day 1 focuses on exercises for the chest, shoulders and triceps like barbell press, dumbbell shoulder press, chest flies, tricep extensions, lateral raises and dips. Pull day 1 targets the back and biceps with exercises such as pull downs, bent over rows, seated dumbbell curls, pull ups and barbell curls. Legs day 2 works the lower body with squats, leg press, calf raises, hip adductors and quad extensions.

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666 views2 pages

Antrenament Push Pull

This document outlines a push/pull/legs workout split with two days dedicated to each body part per week. Push day 1 focuses on exercises for the chest, shoulders and triceps like barbell press, dumbbell shoulder press, chest flies, tricep extensions, lateral raises and dips. Pull day 1 targets the back and biceps with exercises such as pull downs, bent over rows, seated dumbbell curls, pull ups and barbell curls. Legs day 2 works the lower body with squats, leg press, calf raises, hip adductors and quad extensions.

Uploaded by

gabrielapetre13
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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PUSH/PULL/LEGS

Push Day1
1. Barbell Press(incline or flat)
a. 2 heavy sets 5-8 reps, one back of set aim for 10-12 reps
2. Alternated dumbbell shoulder press
a.3 working sets higher volume, 10-12reps
3.Any form of chest flies superset with triceps extensions
a. 3 sets 10-12 reps for flies
b. 4 sets 8-10 reps for extensions
4.Lateral raises
a. 4 sets of 10-12 reps keep rest time under 1 minute
5.Dips
a. 3 sets to failure

Pull day 1
1. Pull downs
a. 2 warmup sets, then 3 working sets 8-10, drop set last set
2.Bent over row
a. warmup, 2 heavy 6-8reps, backkof set 10-12reps
3.Slight incline seated dubbell curls
a.4 working sets 10-12reps
4.Pull ups
a.3sets to failure
5. Ez bar curls
a.2 sets 8-10reps then 2 sets of 40 sec

Push Day2
1. Close grip flat bench press
a. 3 working sets of 8-10reps
2. Standing barbell Press
a. 3 working sets of 10-12reps
3. Pec deck flies
a. 1 set of 8-10 reps then 2 sets of 40 seconds sets
4. Overhead Triceps movement
a. 3 sets of 10-12 reps
5. Lateral raises superset with push ups
a. 4 sets of 10-12 reps for LR
b. 3 sets to failure for push ups
Pull Day2
1. Pull ups
a. 3 sets to get blood moving
2. Pull downs
a. 3 warm up sets, 2 working sets 8-10
3. Hammer curls(or brahialis)
a. 3 sets of 10-12 reps
4. Revers grip Row or Pull Down
a. 3 sets 10-12 reps
5. Cable curls
a. 3 sets 10-12 reps
6.Cable rows
a. 2 drop sets total of 20 reps each
7. Dumbell Curls
a. Run the rack to failure.

Legs Day2
1. Squats
a. 3 warmup sets , 3 sets 8-10,1 set 4-6 reps
2. Leg press superset calves
a. 2 sets 40 sec sets for leg press
b. 2 sets calf raises to failure
3. Hip adductors
a. 4 sets 10-12 reps
4. Standing calf raises
a. 4 sets 10-12 reps then bounce reps to failure
5. Quad extensions
a. 2 sets 10-12 reps then 2 triple drop sets

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