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Push pull legs Jeff Nippard-Programpdf
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PULL EXERCISES
PULL-UP: Assisted pull-up, pronated pulldown
PENDLAY ROW: Bent over barbell row, one-arm dumbbell row, cable seated row
( Profile
MACHINE HIGH ROW: One-arm dumbbell row, row off of pulldown machine (lean
torso back at a 45° angle)
SEATED FACE PULL: bBand pull apart, reverse cable flye, reverse pec deck
SNATCH GRIP BARBELL SHRUG: Dumbbell shrug
JEFF NIPPARD - PUSH/PULL/LEGS HYPERTROPHY PROGRAM
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REVERSE GRIP EZ BAR CURL: Pronated dumbbell curl, pronated cable curl
SUPINATED EZ BAR CURL: Supinated dumbbell curl, supinated cable curl
DUMBBELL PREACHER CURL: Machine preacher curl, dumbbell alternating
supinated curl
NEUTRAL-GRIP PULLDOWN: Single-arm pulldown, supinated pulldown
CABLE SEATED ELBOWS OUT ROW: Chest-supported T-bar row (wide grip)
CABLE SEATED ROW: Chest-supported T-bar row (diagonal grip)
KNEELING STRAIGHT-ARM CABLE PULL-OVER: Standing cable pull-over, dumbbell
pull-over
DUMBBELL ONE-ARM ROW: Single-arm cable row
CHEST-SUPPORTED T-BAR ROW W/BAND: Cable seated row w/ band, enhancedeccentric chest-supported T-bar row
LOW-TO-HIGH REVERSE FLYE: low-to-high face pull
ROPE UPRIGHT ROW: low-to-high face pull
DUMBBELL SUPINATED CURL: EZ bar curl
HIGH CABLE CURL: Whichever bicep curl which you feel the most
SINGLE-ARM PULLDOWN: Pulldown
SEAL ROW: Pendlay row, bent over barbell row
REVERSE PEC DECK: Teverse cable flye
JEFF NIPPARD - PUSH/PULL/LEGS HYPERTROPHY PROGRAM
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