PULL A Sets Reps PUSH A Sets Reps LEGS A Sets Reps

chest supported lat pulldown

2 working sets 6-9, 9-12 low incline smith 2 working sets 6-9, 9-12 Lying ham curl 2 working sets 8-12
snatch grip Deadlift 2 working sets 6-9, 9-12 high incline smith 2 working sets 6-9, 9-12 Smith Squat 2 working sets 6-9, 9-12
lat pulldown wide neutral 2 working sets 6-9, 9-12 close grip smith 2 working sets 6-9, 9-12 Leg press 2 working sets 6-9, 9-12
chest supported row 2 working sets 6-9, 9-12 Cable fly 4 point rest pause 12-15 Adductor 4 point rest pause 12-15
Smith shrug 3 working sets 6, 8, 10 Cable side lateral 3 working sets 8-12 Leg extension 3 working sets + drop 8-12 + 1 drop
Reverse pec dec 3 working sets 8-12 side lateral machine 4 point rest pause 12-15 Standing calf raise 3 working sets + drop 8-15 + 1 drop
ez cable curl 3 working sets 8-12 rope tricep pushdown 3 working sets 8-12
Rope hammer curl 4 point rest pause 12-15

PULL B Sets Reps PUSH B Sets Reps LEGS B Sets Reps

undergrip ez lat pulldown chest
2 working
supported
sets 6-9, 9-12 flat smith 2 working sets 8-12 Leg extension 2 working sets 8-12
rack Deadlift 2 working sets 6-9, 9-12 incline chest press 2 working sets 6-9, 9-12 Romanian Deadlift 2 working sets 6-9, 9-12
rev v-grip pulldown 2 working sets 6-9, 9-12 dips triceps 2 working sets 6-9, 9-12 Squat Machine 2 working sets 6-9, 9-12
chest supported Dumbbell row
2 working sets 6-9, 9-12 Pec dec 4 point rest pause 12-15 Abductor 4 point rest pause 12-15
cable pullover 2 working sets 6-9, 9-12 smith upright row 3 working sets 8-12 rev hypers 4 point rest pause 12-15
high cable rear delts 3 working sets 8-12 side lateral machine 4 point rest pause 12-15 Smith SLDL 2 working sets 8-12
Dumbbell x body curls 3 working sets 8-12 v-grip tricep pushdown 3 working sets 8-12 Seated calf raise 3 workings sets + drop 8-15 + 1 drop
one arm cable curl 4 point rest pause 12-15