6-Day Push/Pull/Legs
3 On 1 Off: Push, Pull, Legs, Rest
PUSH DAY 1:
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Flat Bench Press: 3 sets 8-10 reps
Seated Alt DB Shoulder Press: 3 sets 10-12 reps
Standing Cable Cross Overs: 4 sets 12-15 reps
Triceps Extensions: 3 sets 10-12 reps
Seated DB Lateral Raises: 4 sets 10-12 reps
Dips: 3 sets to Failure
PULL DAY 1:
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Deadlifts: 3 sets 8-10 reps
Cable Pull-Downs: 3 sets 8-10 reps
Standing Barbell/EZ Barbell Curls: 3 sets 8-10 reps
Seat Close Grip Cable Rows: 3 sets 8-10 reps
Preacher Curls: 3 sets 8-10 reps
Shrugs: 4 sets 12-15 reps
Inclined Seated DB Curls: 3 sets 10-12 reps
LEG DAY 1:
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Squat: 3 sets 8-10 reps
Leg Press Superset w/Calves: 3 sets 8-10 reps / Failure (Calves)
Leg Curls: 4 sets 10-12 reps
Hip Thrusts: 3 sets 10-12 reps
Standing Calf Raise Any Variety: 4 Sets to Failure
PUSH DAY 2:
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Standing Barbell Overhead Press: 3 sets 8-10 reps
Incline Bench Press: 3 sets 8-10 reps
Close Grip Bench Press: 3 sets 8-10 reps
Pec-Dec Flies: 4 sets 12-15 reps
Triceps Rope Pushdowns: 3 sets 10-12 reps
Standing Cable Lateral Raises: 4 sets 12-15 reps
PULL DAY 2:
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Bent Over Rows: 3 sets 8-10 reps
Reverse Grip Pull Down: 3 sets 8-10 reps
Standing Cable Curls: 3 sets 8-12 reps
One-Arm DB Rows: 3 sets 8-10 reps
Hammer Curls: 3 sets 10-12 reps
Reverse Flies: 4 sets 12-15 reps
DB Curls: Any Type of Burnout Sets
LEG DAY 2:
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Front Squat: 3 sets 8-10 reps
Romanian Deadlifts: 3 set 8-12 reps
DB Lunges Stationary or Walking: 4 sets 12-15 reps each leg
Leg Extensions: 4 sets 10-12 reps
Seated Calf Raises: 4 Sets to Failure
UPPER BODY WARM UP:
PART 1 (10-15 reps each):
Wrist Circles
Horizontal Arm Swings
Opposite Vertical Arm Swings
Arm Swings
Trunk Rotations
Band Dislocations
Band Pull-Aparts
Cable External Rotations
DB External Rotations
Thoracic Extensions (1min)
LOWER BODY WARM UP:
PART 1:
5 Minutes Light Cycling
Forward Leg Swings (10-15 reps)
Side Leg Swings (10-15 reps)
Trunk Rotations (10-15 reps)
Deep Squat Stretch (6 reps)
Bent Knee Iron Cross Stretch (6 reps)
Wall Ankle Stretch (10 reps)
Mountain Climber Stretch (10 reps)
Thoracic Extensions (1min)
WEIGHT PROGRESSION WARM UP:
PART 2:
SET 1 = 12 reps @ 50% Working Weight
SET 2 = 8 reps @ 50% (Faster Pace)
SET 3 = 3-4 reps @70% Working Weight
SET 4 = 1 rep @ 90% Working Weight
*1 MIN REST BETWEEN SETS / 2 MIN LAST SET