Tags: [[Gym]]
🗓️ Monday: Push A (Strength – Chest, Shoulders, Triceps) 💪
Focus on building strength for chest, shoulders, and triceps with compound lifts and targeted exercises.
- Incline Bench Press
- Overhead Press
- Dips
- Lateral Raise
- Overhead Triceps Extension
- Forearms: First Knuckle Pushups (Flexors)
- Core: Cable Crunch
🗓️ Tuesday: Pull A (Strength – Back, Biceps, Rear Delts) 💪
Strengthen your back, biceps, and rear delts with pulling movements and isolation work.
- Barbell or Pendlay Row
- Pull-Ups or Lat Pulldown
- Face Pulls
- Barbell Curl
- Forearms: Reverse Cable Curl (Extensors)
- Forearms: Reverse Grip Curl (Brachioradialis)
- Core: Weighted Decline Sit-Up
🗓️ Wednesday: Legs A (Strength – Quads, Glutes, Hamstrings, Calves) 💪
Build lower body strength with compound lifts and accessory movements for balanced development.
- Squat or Hack Squat
- Romanian Deadlift
- Bulgarian Split Squat
- Calf Raise
- Hip Thrust or Glute Bridge
- Core: Pallof Press
🗓️ Thursday: Push B (Hypertrophy – Chest, Shoulders, Triceps) 💪
Focus on muscle growth for chest, shoulders, and triceps with volume-focused exercises.
- Flat Bench Press
- Dumbbell Shoulder Press
- Cable Fly or Pec Deck
- Lateral Raise
- Triceps Rope Pushdown
- Forearms: First Knuckle Pushups (Flexors)
- Core: Cable Crunch
🗓️ Friday: Pull B (Hypertrophy – Back, Biceps, Rear Delts) 💪
Promote muscle growth in the back, biceps, and rear delts with controlled, high-rep movements.
- Seated Cable Row
- Lat Pulldown or Pull-Ups
- Rear Delt Fly
- Hammer Curl
- Face Pulls
- Forearms: Reverse Cable Curl (Extensors)
- Forearms: Reverse Grip Curl (Brachioradialis)
- Core: Weighted Decline Sit-Up
🗓️ Saturday: Legs B (Hypertrophy – Quads, Glutes, Hamstrings, Calves) 💪
Target hypertrophy for the lower body with isolation exercises and high-volume work.
- Leg Press
- Stiff-Legged Deadlift
- Leg Extension
- Leg Curl
- Hip Thrust or Glute Bridge
- Calf Raise
- Core: Pallof Press