PUSH PULL SPLIT COMPLETE ROUTINE (WITHOUT LEGS AND ABS)

[TeamTekoTT]

MERHABA KENDİME YAPTIĞIM YENİ GEÇİŞ SAĞLAYACAĞIM BU PROGRAMI SİZLERLE PAYLAŞMAK İSTEDİM DOSTLARIM. GÖRÜŞLERİNİZİ BELİRTİRSENİZ SEVİNİRİM.
PULL DAY 1

• 1 ARM LAT PULL-IN 2 SETS x 15-20 REPS
• PULL UP 3 SETS x 6-8 REPS
• MEADOWS ROW 3 SETS x 10-12 REPS
• OMNI GRIP LAT PULLDOWN 3 SETS x 10-12
• HIGH ROPE FACEPULL 2 SETS 15 REPS
• REVERSE PECK DECK 2 SETS 15-20 REPS
• EZ BICEPS CURL 3x6-8
• INCLINE DUMBELL CURL 2 SETS - 15-20
• LYING CABLE BICEPS CURL 4 SETS – 10-12
• RACK PULL (OPTIONAL)

PUSH DAY 1

• INCLINE DUMBELL PRESS 3-4 SETS 5-6 REPS (HEAVY WEIGHTS)
• INCLINE SMITH MACHINE 3-4 SETS 8-12 REPS
• CHEST FLY SUPERSET WITH CABLE CROSSOVER 2-3 SETS 10-12 REPS
• DUMBELL SHOULDER PRESS 4 SETS 12-10-8-6 REPS
• CABLE LAT RAISE 4 SETS 15 REPS
• REAR DELT RAISE 3 SETS 12 REPS
• CLOSE GRIP BENCH PRESS 3 SETS 6-10 REPS
• ROPE PUSH DOWN 3 SETS 12 REPS
• OVERHEAD TRICEPS EXTENSION 3 SETS 10 REPS WITH DROP SET

PULL DAY 2

• SUMO DEADLIFT 5 SETS 12-10-8-8-6
• BARBELL ROW 4 SETS 12-10-8-6 REPS
• T-BAR PULL UP 4 SETS 12-10-8-6 REPS
• ONE ARM DUMBELL ROW 2 SETS 5 REPS (HEAVY)
• CABLE HUMMER CURL 4 SETS 8-10 REPS
• EZ BAR PREACHER CURL 4 SETS 12-10-8-6 REPS
• STANDING ONE ARM CABLE CONCENTRATION CURL 3 SETS 12-15 REPS
• CHIN UP (OPTIONAL)

PUSH DAY 2

• FLAT DUMBELL BENCH PRESS 5 SETS 6 REPS (NEGATIVE 4 SECOND OR 5 SECOND IN LAST REPS – HEAVY DUMBELL)
• SUPERSETS

PLATE SVEND PRESS+INC FLY 4 SETS 12-10-8-

• LANDMINE CROSSOVERS 3 SETS 10 REPS
• SUPERSETS

ARNOLD DUMBELL PRESS + BENT OVER REAR DELT RAISE 4 SETS (12-15) – (10-12)-(8-10)-(6-10) REPS

• SUPERSETS

LATERAL RAISE + ALTERNATING FRONT RAISE 3 SETS 10 REPS

• SKULL CRASHER 3 SETS 10 REPS
• DIPS 4 SETS 12-10-8-8 REPS
• KICK BACK