Push-Legs-Pull

Scorpion King

Well-known member
Hero Pronouns: He/him
Posts: 465
MONDAY PUSH:
-Barbell Bench Press (3 sets of 5)
-Incline Dumbbell Press (3 sets of 8-10)
-Superman Press (2 sets of 10-12)
-DROP SET Cable Crossover (3 sets of 12; change positions each set; double drop set)
-DROP SET Dumbbell Lateral Raises (2 sets of 12; double drop set)
-Dumbbell Kickbacks AMRAP

TUESDAY LEGS
-Barbell Squat (3 sets of 5)
-Dumbbell Lunges (3 sets of 8-10 per side; change direction each set)
-Bridge Curl (2 sets of 10-12)
-Bulgarian Split Squats DROP SET (3 sets of 12 per side; double drop set)
-Pull-through DROP SET (2 sets of 12; double drop set)
-Hercules Chains AMRAP
-Standing Calf Raises (1 set of 25 SLOW reps per side)

WEDNESDAY PULL
-Weighted Pull-ups (3 sets of 5)
-One Arm Row (3 sets of 8-10 per side)
-Dumbbell High Pull (2 sets of 10-12)
-Seated Cable Row DROP SET (3 sets of 12; double drop set)
-Cable W Raises DROP SET (2 sets of 12; double drop set)
-Dumbbell Curls AMRAP

THURSDAY PUSH
-Weighted Dips DROP SET (2 sets of 8-12; triple drop set)
-Dumbbell Shoulder Press DROP SET (2 sets of 8-12; triple drop set)
-Overhead Extension DROP SET (2 sets of 8-12; triple drop set)
-Hand Release Push-ups AMRAP
-Cable Lateral Raises AMRAP
-Dumbbell Skull Crushers AMRAP

FRIDAY LEGS
-Leg Press DROP SET (2 sets of 8-12; triple drop set)
-Glute Bridge DROP SET (2 sets of 8-12; triple drop set)
-Dumbbell Side Lunges DROP SET (2 sets of 8-12 per side; triple drop set)
-Dumbbell Step-ups AMRAP
-Single Leg Deadlift AMRAP
-Floor Slides AMRAP
-Standing Calf Raises (1 set of 25 SLOW reps per side)

SATURDAY PULL
-Wide Grip Pull-down DROP SET (2 sets of 8-12; triple drop set)
-Cable Shrugs DROP SET (2 sets of 8-12; triple drop set)
-Preacher Curl DROP SET (2 sets of 8-12; triple drop set)
-Renegade Rows AMRAP
-Incline Dumbbell Curl AMRAP
-Face-pull AMRAP
 
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