Push Pull Legs
Push Pull Legs
| Push | Pull | Legs |
|---|---|---|
| DB Chest Press | Machine Row (90 deg flare) | Hack Squat |
| Machine Shoulder Press | Cable Row (elbows tucked) | Leg Extension |
| Incline DB Chest Press | Preacher Curl | Leg Curls |
| Cable Lateral Raise | Lat Pulldown | Calve Raises |
| Rope Pushdowns | Incline Curl | RDL's |
EVERY SINGLE WORKROUT: 2 SETS 6-10 REPS TO FAILURE
Arnold
Arnold
| Chest/Back | Arms | Legs |
|---|---|---|
| Flat Bench Press | Smith Machine Shoulder Press | Hack Squat |
| DB Incline row(flared) | Tricep Dips | Leg Extension |
| Incline Machine Press | Preacher Curls | Leg Curls |
| Machine Row(tucked) | DB Lateral Raises | Calve Raises |
| Lat Pulldown | Cable Curls | RDL's |
EVERY SINGLE WORKROUT: 2 SETS 6-10 REPS TO FAILURE
Full Body
Full Body
| Day 1 | Day 2 | Day 3 |
|---|---|---|
| Machine Chest Press | Machine Shoulder Press | JM Press |
| DB Incline Press | Cable Lateral Raises | Machine Row(tucked) |
| Lat Pulldown | Preacher Curls | Rope Pushdown |
| Hack Squat | Leg Curls | DB Chest Press |
| Leg Extensions | RDL's | Calve Raises |
| DB Incline row | Cable Curl | Cable Crunches |
EVERY SINGLE WORKROUT: 2 SETS 6-10 REPS TO FAILURE
Bro
Bro
| Chest | Back | Arms | Legs |
|---|---|---|---|
| Machine Chest Press | Machine Row(flare) | JM Press | Hack Squat |
| DB Incline Press | Machine Row(tucked) | Machine Shoulder Press | Leg Extensions |
| DB Chest Press | Lat Pulldown | Preacher Curls | Leg Curls |
| Incline Machine Press | DB Incline Row | DB Lateral Raise | Calve Raises |
| Rope Pushdown |