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Push Day 1ExercisesPull Day 1ExcercisesLeg Day 1Excercises
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BB Bench Press4x8-10 res: 120-180sDeadlift4x8-10 res: 120-180sBarbell Squat 4x8-10 res: 120-180s
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Dip30 reps total
straight Arm Pulldown super set Facepull
3 super sets till failureRomanian DL4 set (8) res: 60s
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 Shoulder Press4 set (8-12) res: 60s-90st bar/Barbell Bent Over Row4 set (8-12) res: 60s-90sBulgarian Split Squat4 set (8) res: 60s
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Dumbbell Lateral Raise4 set (8-12) res: 60s-90sPull up30 reps totalGlute Bridge4 set till failure
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Dumbbell skull crusher4 set (8-12) res: 60s-90sseated row4 set (8-12) res: 60s-90sWalking Lunge5 set ( 12 bước) res: 30s
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Low to High cable fly3 set (10-15) res: 30sBarbell Curl3 set 10-15: 60Calf Raise with Machine5 set ( 10 rep, giữ 30s mỗi rep)
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Face Pull3 set (10-15) res: 30sWood Chopper5 set (10-15) 30s
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Push Day 2ExercisesPull Day 2ExcercisesLeg Day 2Excercises
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Shoulder overhead press4x8-10 res: 90-120sDeadlift4x8-10 res: 90-120sBarbell Squat4x8-10 res: 90-120s
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Dip6 sets till failure res: 60sstraight Arm Pulldown super FP3 super sets till failureRomanian DL4 set (8) res: 60s
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Barbell Close Grip Bench Press4 set (8-12) res: 60s-90sDumbbell One Arm Row4 set (8-12) res: 60s-90sBarbell Glute Bridge4 set (8) res: 60s
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Incline DB/BB press4 set (8-12) res: 60s-90sChin up30 reps totalBulgarian Split Squat4 set (8,8,8,8) res: 60s
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Laterial Raise4 set (8-12) res: 60s-90sseated row4 set (8-12) res: 60s-90sWalking Lunge5 set ( 12 bước) res: 30s
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Db incline Curl3 set (8-12): 30sCalf Raise with Machine5 set ( 10 rep, giữ 30s mỗi rep)
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High to Low Cable Fly3 set (10-15) res: 30s
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Wood Chopper 5 set (10-15) 30s
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Face Pull3 set (10-15) res: 30s
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