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    Push Workout

    Uploaded by

    David Putra Sanjaya
    The document outlines several push, pull, and legs workout routines. The push workout focuses on exercises like bench press, overhead press, incline press, and flies. The pull and legs workout includes squats, pull-ups, romanian deadlifts, and seated cable rows. Two upper body and lower body splits are provided, one focused on bench press and squats, the other on overhead press and deadlifts. Each workout lists 3-4 exercises to perform for 3 sets of 8-12 reps.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Push Workout

    Uploaded by

    David Putra Sanjaya
    268 views7 pages
    The document outlines several push, pull, and legs workout routines. The push workout focuses on exercises like bench press, overhead press, incline press, and flies. The pull and legs workout includes squats, pull-ups, romanian deadlifts, and seated cable rows. Two upper body and lower body splits are provided, one focused on bench press and squats, the other on overhead press and deadlifts. Each workout lists 3-4 exercises to perform for 3 sets of 8-12 reps.

    Original Description:

    Push Workout by Brodibalo fitness

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    The document outlines several push, pull, and legs workout routines. The push workout focuses on exercises like bench press, overhead press, incline press, and flies. The pull and legs workout includes squats, pull-ups, romanian deadlifts, and seated cable rows. Two upper body and lower body splits are provided, one focused on bench press and squats, the other on overhead press and deadlifts. Each workout lists 3-4 exercises to perform for 3 sets of 8-12 reps.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    268 views7 pages

    Push Workout

    Uploaded by

    David Putra Sanjaya
    The document outlines several push, pull, and legs workout routines. The push workout focuses on exercises like bench press, overhead press, incline press, and flies. The pull and legs workout includes squats, pull-ups, romanian deadlifts, and seated cable rows. Two upper body and lower body splits are provided, one focused on bench press and squats, the other on overhead press and deadlifts. Each workout lists 3-4 exercises to perform for 3 sets of 8-12 reps.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 7

    Push Workout

    Benchpress 3x8

    Barbell Overhead Press 3x8 or Dumbbell Shoulder Press 3x8 - (Pilih 1 gerakan)

    Incline Dumbbell Press 3x8

    Arnold Press 3x12


    Dumbbell Chest Fly 2x12 atau Pec Deck / Machine Fly 2x12 atau Cable Chest Fly 2x12

    Lateral Raises 3x12

    Triceps Cable Push Down 2x12


    Pull and Legs Workout
    Barbell Squats 3x8 or Leg Press 3x8 or Hack Squat 3x8

    Pull-up / Chin-up 3x8 atau Lat Pull Down 3x8 (Lakukan lat pulldown jika belum kuat pull-up)

    Romanian Deadlift 3x8

    Seated Cable Rows 3x8


    Ab Rollouts / Planks 3 Set Sampai Capek

    Dumbbell / Barbell Shrugs 2x12

    Leg Raises 3x12

    Barbell Curls 2x12


    Upper Body Workout A - Benchpress Focus

    Benchpress 3x5
    Barbell Rows 3x5

    Dumbbell Shoulder Press 3x8


    Lat Pull Down 3x8
    Lateral Raises 3x12
    Barbell Bicep Curls 2x12
    Triceps Cable Push Down 2x12

    Lower Body Workout A - Squat Focus

    Barbell Squats 3x5


    Romanian Deadlift 3x8
    Ab Rollouts / Planks 3 Sets Sampai Capek
    Leg Curls 3x8

    Leg Raises 3x12


    Dumbbell Calve Raises 3x12
    Upper Body Workout B - OHP Focus

    Overhead Press 3x5

    Pull-up / Chin-up (Jika kalian sudah kuat 15 Pull-up / Chin-up, tambah berat) 3x5+
    Flat Bench Dumbbell Press 3x8
    Seated Cable Rows 3x8
    Incline Barbell / Dumbbell Press 3x8
    Bicep Concentration / Preacher Curls 2x12

    Tricep EZ Bar Skull Crushers 2x12


    Lower Body Workout B - Deadlift Focus

    Barbell Deadlifts 2x5

    Front Squats atau Hack Squats atau Leg Press 3x8

    Ab Rollouts / Planks 3 Sets Sampai Capek


    Leg Extension 3x8

    Leg Raises 3x12


    Single Leg Dumbbell Step Ups 3x12

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