Push Day a
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Incline Bench
Warm-up set with bar (10-20 reps 1 set)
Warm-up set with about 50% max (6-10 reps 1 set)
Working sets (3 reps 12 sets)
*IMPORTANT: Every week or two increase 5-10 pounds
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Tricep Pushdowns
Working sets (10-15 reps 3 sets)
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Seated Shoulder Press/Lateral raise superset
Warm-up set (12-15 reps 1 set)
Working set (12 reps 3 sets)
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Skull-crusher/close grip bench superset
Working set 1 (20 reps 1 set)
Working set 2 (15 reps 1 set)
Working set 3 (10 reps 1 set)
Working set 4 (5 reps 1 set)
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Pec-fly
Warm-up set 80% of working set (20 reps 1 set)
Working sets (15 reps 3 sets)
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Flat Bench Dumbbell Press
Warm-up set 80% of working set (10 reps 1 set)
Working sets (6-8 reps 5 sets)
*IMPORTANT: Every week or two increase 5-10 pounds
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Push Day b
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Flat Bench
Warm-up set with bar (10-20 reps 1 set)
Warm-up set with about 50% max (6-10 reps 1 set)
Working sets (5 reps 8 sets)
*IMPORTANT: Every week or two increase 5-10 pounds
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Tricep Pushdowns
Working sets (10-15 reps 3 sets)
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Seated Shoulder Press/Lateral raise superset
Warm-up set (12-15 reps 1 set)
Working set (12 reps 3 sets)
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Skull-crusher/close grip bench superset
Working set 1 (20 reps 1 set)
Working set 2 (15 reps 1 set)
Working set 3 (10 reps 1 set)
Working set 4 (5 reps 1 set)
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Pec-fly
Warm-up set 80% of working set (20 reps 1 set)
Working sets (15 reps 3 sets)
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Flat Bench Dumbbell Press
Warm-up set 80% of working set (10 reps 1 set)
Working sets (6-8 reps 5 sets)
*IMPORTANT: Every week or two increase 5-10 pounds
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Pull Day
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Pull-ups
Working set (10 reps 3 sets)
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Deadlifts
Warm-up set 1 (5 reps 1 set)
Warm-up set 2 (5 reps 1 set)
Working sets (5 reps 5 sets)
*IMPORTANT: Every week or two increase 10-20 pounds
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Barbell Rows
Warm-up set (12-15 reps 1 set)
Working set (12 reps 3 sets)
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Dumbbell Rows
Warm-up set (12-15 reps 1 set)
Working set (12 reps 3 sets)
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Lat Pulldowns
Warm-up set (12-15 reps 1 set)
Working set (12 reps 3 sets)
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Curls
Working set (60 reps 5 sets)
Use dumbbells that progressively get lower by 5 pounds
Example: 20 reps with 25 pound dumbbells, 20 reps with 20 pound dumbbells, 20 reps with 15 pound dumbbells (barbells are fine too).
30 reps each arm, 60 reps total
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Leg Day
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Squats
Warm-up set with bar (10-20 reps 1 set)
Warm-up set with about 50% max (6-10 reps 1 set)
Working sets (4 reps 10 sets)
*IMPORTANT: Every week or two increase 5-10 pounds
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Leg Extensions
Warm-up set (12-15 reps 1 set)
Working set (12 reps 3 sets)
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Leg Curls
Warm-up set (12-15 reps 1 set)
Working set (12 reps 3 sets)
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Leg Press
Warm-up set (12-15 reps 1 set)
Working set (12 reps 3 sets)
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Calf Raises
Warm-up set (80-100 reps 1 set)
Working set (100 reps 3 sets)
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Repeating Rotational Order
Push Day a
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Pull Day
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Leg Day
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Rest Day
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Push Day b
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Pull Day
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Leg Day
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Rest Day
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Max-Out Day**
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Rest Day
REPEAT
**Test your max lift for Bench Press, Squat, and Deadlift
Supplements (optional)
-Creatine
-Whey Protein
-Pre-werkout
Ban yemeyiz inş
