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  • Day 1 - Push A Exercise Sets Rep Range Rest Notes

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    This document outlines a 6-day full body workout split consisting of push, pull, and leg days. Each day focuses on different compound and isolation exercises targeting major muscle groups. Exercise selection includes presses, rows, curls, extensions and more. Sets, reps, and rest times are prescribed for each exercise. The split is intended to progressively overload the muscles through variations in exercises, sets, reps, and rest periods over the 6 day cycle.

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    This document outlines a 6-day full body workout split consisting of push, pull, and leg days. Each day focuses on different compound and isolation exercises targeting major muscle groups. Exercise selection includes presses, rows, curls, extensions and more. Sets, reps, and rest times are prescribed for each exercise. The split is intended to progressively overload the muscles through variations in exercises, sets, reps, and rest periods over the 6 day cycle.

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    9 views6 pages

    Day 1 - Push A Exercise Sets Rep Range Rest Notes

    Uploaded by

    xdxp
    This document outlines a 6-day full body workout split consisting of push, pull, and leg days. Each day focuses on different compound and isolation exercises targeting major muscle groups. Exercise selection includes presses, rows, curls, extensions and more. Sets, reps, and rest times are prescribed for each exercise. The split is intended to progressively overload the muscles through variations in exercises, sets, reps, and rest periods over the 6 day cycle.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 6

    Day 1 - Push A

    Exercise Sets Rep range Rest Notes


    Bench Press 4 4 to 5 3 to 4 min
    Pin Squat 4 5 to 6 3 to 4 min
    DB Incline Press 3 10 to 12 2 to 3 min 30 deg
    Leg Press 3 15 1 to 2 min
    Cable Pushdown 3 15 1 to 2 min
    Cable Chest Fly 3 15 1 to 2 min
    Machine Hip Abduction 3 15 to 20 1 to 2 min
    Neck Extension 3 20 to 25 1 min

    Day 2 - Pull A
    Exercise Sets Rep range Rest Notes
    Deadlift 4 3 to 4 3 to 5 min
    Pull Up 3 AMRAP 8 2 to 3 min unweighted
    Rope Upright Row 3 12 to 15 2 to 3 min
    Lying Leg Curl 3 15 1 to 2 min
    EZ Bar Pronated Curl 3 10 to 12 1 to 2 min
    Cable Curl 3 12 to 15 1 to 2 min
    High to Low Face Pull 3 15 1 to 2 min squeeze shoulder blades together
    Neck Curl 3 20 to 25 1 min

    Day 3 - Push B
    Exercise Sets Rep range Rest Notes
    Back Squat 4 4 to 5 3 to 4 min
    Larsen Press 4 5 to 6 2 min
    Bulgarian Split Squat 3 10 to 12 1 to 2 min in the smith machine for better balanc
    Seated Arnold Press 3 10 to 12 1 to 2 min Dip 3
    EZ Bar Skullcrushers 3 12 1.5 min
    Cable Lateral Raise 3 15 1 min
    Machine Hip Abduction 3 15 to 20 1 to 2 min
    Neck Extension 3 20 to 25 1 min

    Day 4 - Pull A
    Exercise Sets Rep range Rest Notes
    Pull Up 4 5 to 7 2 to 3 min weighted
    Romanian Deadlift 3 8 to 10 2 to 3 min lower the weight ... need to feel the st
    Machine Chest Supported Row 3 10 to 12 2 to 3 min semi-pronated grip
    EZ Bar Supinated Curl 4 6 to 8 2 to 3 min
    Seated Leg Curl 3 15 1 to 2 min
    DB Shrug 3 12 to 15 1 min
    Face Pull w/ External Rotation 3 15 1 to 2 min
    Neck Curl 3 20 to 25 1 min

    Day 5 - Push C
    Exercise Sets Rep range Rest Notes
    Overhead Press 3 to 5 4 to 5 2 to 3 min
    Platz Squat 3 8 to 10 3 to 4 min elevate heel with plates. narrow stanc
    Close Grip Bench Press 3 6 to 8 2 to 3 min
    Cable Lateral Raise 3 15 1 to 2 min
    Leg Extension (myo-reps) 3 15 to 20 1 to 2 min
    Rope Overhead Extension 3 15 1 to 2 min
    Machine Calf Raise 3 20 30 sec
    Machine Hip Abduction 3 15 to 20 1 to 2 min

    Day 6 - Pull C
    Exercise Sets Rep range Rest Notes
    T-Bar Row 4 8 to 10 2 to 3 min 10 kg plates
    Dumbbell Romanian Deadlift 3 12 2 to 3 min
    Lat Pulldown 3 10 2 to 3 min
    Seated Wide Grip Cable Row 3 10 to 12 2 to 3 min focus on scapular retraction
    EZ Bar Preacher Curl 3 15 1 to 2 min
    Incline Curl 3 15 1 to 2 min
    Face Pull w/ External Rotation 3 15 1 to 2 min
    houlder blades together

    th machine for better balance


    10 2 min

    weight ... need to feel the stretch in the hamstrings


    eel with plates. narrow stance knee over toes, upright torso

    capular retraction
    Biceps Triceps Deltoid Back Chest
    EZ Bar Curl EZ Bar Skullcrusher EZ Bar Upright Row T-Bar Row Bench Press
    DB Curl Cable Overhead Extension DB Lateral Raise Barbell Row Tempo Bench Press
    Concentration Curl Cable Pushdown Cable Later Raise Pull Up Dip
    Preacher Curl Face Pull Lat Pulldown Cable Fly
    Incline Cur Reverse Pec Deck Cable Row DB Fly
    Cable Curl Overhead Press DB Row Reverse Grip Bench Press
    Hammer Curl Chest Support DB Incline Press
    Humble Row
    Quad Hamstrings Glutes (isolation) Calves
    Back Squat Deadlift Barbell Hip Thrust Seated Calf Raise
    Tempo Back Squat Standing Leg Curl Hip Abduction Standing Calf Raise
    Front Squat Seated Leg Curl
    Hack Squat Lying Leg Curl
    Leg Press Romanian Deadlift
    Leg Extension Stiff Leg Deadlift
    Bulgarian Split Squat Deficit Deadlift
    Pause Back Squat Snatch Grip Deadlift
    Pause Deadlift

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