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/Push / Pull / Legs

Push / Pull / Legs

5–6 days, experienced lifters

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6 days a weekAdvancedGym
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İtme

  1. 3 × 8
  2. 3 × 10
  3. 3 × 8
  4. Dumbbell Lateral Raise3 × 12
  5. Cable Front Raise3 × 12
  6. 3 × 12
  7. One Arm Overhead Dumbbell Ext.3 × 12

Çekme

  1. Pull-up3 × 6
  2. 3 × 10
  3. 3 × 10
  4. 3 × 12
  5. 3 × 12
  6. 3 × 12
  7. Dumbbell Hammer Curl3 × 12

Bacak

  1. 3 × 8
  2. 3 × 10
  3. 3 × 12
  4. Leg Extension3 × 12
  5. Seated Leg Curl3 × 12
  6. 3 × 10
  7. Calf Raise3 × 15