Push
Pull
Legs
Push day
Side Delt –chest –triceps
A:side delt
1. Cabel lateral raises in scapular plane
2. Dumbbell lateral raises in scapular plane
B:Pecs-chest
1. 15 degree incline Db bench press
2. Costal cable press
1. Cable chest press
2. Single Arm chest fly (machine)
Triceps
1. Cross cable triceps extension
2. cross body cable extension
(triceps lateral head)
Pull day
(Back- Rear Delt-biceps)
A:Back
1. Narrow grip (NG) lat pull down
2. Standing Hammer strength Row
• 3- pull down (target upper back)
• Biceps
1. Kneeling Cable biceps curl in scapular plane
• 2-DB preacher curl