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Treino Cbum

This document outlines a push/pull/legs workout split with additional push and pull days. The push days focus on exercises like chest presses, shoulder presses, and triceps extensions. The pull days focus on exercises like pull downs, rows, and bicep curls. The legs days focus on lower body exercises like lunges, deadlifts, squats, and calf raises. Each workout provides sets and reps for a variety of exercises, along with notes on supersetting and drop sets.

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Arthur Schein
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1K views1 page

Treino Cbum

This document outlines a push/pull/legs workout split with additional push and pull days. The push days focus on exercises like chest presses, shoulder presses, and triceps extensions. The pull days focus on exercises like pull downs, rows, and bicep curls. The legs days focus on lower body exercises like lunges, deadlifts, squats, and calf raises. Each workout provides sets and reps for a variety of exercises, along with notes on supersetting and drop sets.

Uploaded by

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

>BB Press (incline/flat) - 2x5-8(heavy), 1x10-12(moderate)


>Alternated DB OHP 3x10-12
>Any Chest Flys + Superset Tricep Ext - 3x10-12 flys, 4x7-10 triceps ext
>Lateral Raises - 4x10-12(rest < 1min)
>Dips - 3 sets to failure(stay upright keep tension on triceps over chest)

PULL
>Pull Downs - 2 WU sets, 3x8-10, drop set
>Bent over rows - 2 WU sets, 2x6-8(heavy), 1x10-12(moderate)
>Slight Incline seated DB curls - 4x10-12
>Pull ups - 3 sets to failure
>EZ Bar Curls - 2x8-10, 2x40seconds

LEGS
>Lunges - 3 WU sets, 3x12-15(ea leg)
>RDL or DL - 2 WU sets, 3x10-12 RDL or 3x6-8 DL
>MEGA MANLY HIP THRUSTS - 3x10-12(REMEMBER: SEXUAL VIOLENCE!)
>Seated Calf Raises 2x10-12
>Seated Calf Raise Superset Hamstring Curls - 4x10-12 calf, 2x8-10 then 2x40seconds

PUSH 2
>Close Grip BB Bench - 3x8-10
>Standing BB OHP - 3x10-12
>Pec Deck Flys - 1x8-10, 2x40seconds
>Overhead Triceps - 3x10-12
>Lateral Raises Superset Push Ups - 4x10-12 LR and 3 sets to failure push ups

PULL 2
>Pull Ups - 3 WU sets
>Rack Pulls - 3 WU sets, 2x8-10
>Hammer Curls - 3x10-12
>Reverse Grip Row or Pull Down - 3x10-12
>Cable Curls - 3x10-12
>Cable Rows - 2x20 drop sets
>DB Curls - drop set

LEGS 2
>Squats - 3 WU sets, 3x8-10, 1x4-6
>Leg Press Superset Calves - 2x40secs leg press and 2 sets to failure calf
>Hip Adductors 4x10-12
>Standing Calf Raises 4x10-12 then bounce reps to failure
>Quad Extensions 2x10-12 then 2 sets triple drop set

*Change exercises depending on your individual needs

BB=barbell
DB=dumbbells
WU=warm ups
RDL=Roman Deadlifts
DL= Deadlifts
OHP=overhead press

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