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    kayle1535
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    This document provides an upper body workout routine split into push, pull, and shoulder exercises. The push day focuses on chest, triceps, and shoulders with exercises like incline bench press, pec deck, and cable pushdowns. The pull day targets the back and biceps with movements such as t-bar rows, lat pulldowns, and curls. Each exercise is prescribed as 1 medium warm up set and 5 working sets of 12-16 reps at 70% of 1RM with myoreps to failure.

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    This document provides an upper body workout routine split into push, pull, and shoulder exercises. The push day focuses on chest, triceps, and shoulders with exercises like incline bench press, pec deck, and cable pushdowns. The pull day targets the back and biceps with movements such as t-bar rows, lat pulldowns, and curls. Each exercise is prescribed as 1 medium warm up set and 5 working sets of 12-16 reps at 70% of 1RM with myoreps to failure.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    5 views1 page

    Push

    Uploaded by

    kayle1535
    This document provides an upper body workout routine split into push, pull, and shoulder exercises. The push day focuses on chest, triceps, and shoulders with exercises like incline bench press, pec deck, and cable pushdowns. The pull day targets the back and biceps with movements such as t-bar rows, lat pulldowns, and curls. Each exercise is prescribed as 1 medium warm up set and 5 working sets of 12-16 reps at 70% of 1RM with myoreps to failure.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Push

    Chest (if shoulder hurt from smith machine use free weights)

    incline bench press

    flat bench press

    pec dec

    Triceps

    cable pushdown

    Shoulder

    reverse peck dec delt

    machine/cable/dumbbell lateral raises

    Pull
    Back

    chest supported t bar row lower handle

    lat pulldown

    Bicep

    ezcurl or machine curl

    incline bicep curl

    Shoulder

    reverse peck dec delt

    machine/cable/dumbbell lateral raises

    Triceps

    cable overhead extension

    Notes

    1 set med

    5 sets working 70% 1RM 12 reps-16 reps

    Myo rep (Hit failure rest 10s then 5 more keep resting and repeating till hit 5)

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