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    Antrenament Push Pull

    Uploaded by

    gabrielapetre13
    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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    © All Rights Reserved
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    Antrenament Push Pull

    Uploaded by

    gabrielapetre13
    399 views2 pages
    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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    push pull

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    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.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    399 views2 pages

    Antrenament Push Pull

    Uploaded by

    gabrielapetre13
    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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    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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