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    Aditya Mevcha

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    Uploaded by

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    © All Rights Reserved
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    Download as docx, pdf, or txt
    10 views6 pages

    Push

    Uploaded by

    Aditya Mevcha

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
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    1 PUSH WORKOUT(MONDAY)

    CHEST Warmup[ push up 2 SET 10-12 REP]

    o INCLINE BARBELL/DUMBELL PRESS


    3 SET 12-15 REP RANGE

    o BENCH PRESS/FLAT CHEST PRESS


    3 SET 12-15 REP RANGE

    o HIGH TO LOW FLY


    2 SET 15 REP SLOW TEMPO

    SHOULDER

    o LATERAL SIDE RAISE


    4-5 SET 15-20 HIGH REP RANGE

    o SEATED SHOULDER PRESS => 3 SET 10-12 REP RANGE

    TRICEPS

    o TRICEP ROPE PUSHDOWN


    3 SET 15-20 REP RANGE

    o SKULL CRUSHER
    3 SET 12-15 REP RANGE

    PULL WORKOUT(TUESDAY)
    BACK Warmup[ PULLUP 2 SET failure]

    o HIGH TO LOW ROW


    3 SET 15 REP (SLOW)

    o STRAIGHT ARM PUSHDOWN


    2 SET TILL EXTREME FAILURE

    o ALTERNATE DUMBELL ROW


    2 SET 15 REP SLOW TEMPO

    BICEPS
    o INCLINE SEATED DUMBELL CURL
    2-3 SET 15-20 HIGH REP RANGE

    o DUMBELL CURL
    3 SET 10-12 REP RANGE

    TRAPS
    o BARBELL SHRUGS
    2 SET 12-15 REPS

    REAR DELT
    o REVERSE FLY
    3 SET 15 REPS

    FORARMS
    WRIST CURL & REVERSE BARBELL CURL
    2 SET 20-25 REPS
    1ST LEG WORKOUT & ABS (WEDNESDAY)

    QUADS Warmup[ BODYWEIGHT SQUATS 2 SET failure]

    o BARBELL/HACK SQUATS
    3 SET 12-15 REP RANGE

    o WALKING LUNGES
    3 SET 12-15 REP RANGE

    o LEG EXTENSION
    2 SET 15 REP SLOW TEMPO

    HAMSTRINGS

    o REVERSE DEADLIFT(RDL)
    3 SET 10-12 REP RANGE

    CALVES

    o STANDING/ WEIGHTED CALF RAISE


    2 SET 12-15 REPS (SLOW)

    ABS
    o LYING/ HANGING LEG RAISE
    2 SET FAILURE

    2nd PUSH(THURSDAY)

    CHEST

    o DECLINE DUMBELL PRESS


    3 SET 12-15 REP RANGE

    o BENCH PRESS/FLAT CHEST PRESS


    3 SET 12-15 REP RANGE

    o LOW TO HIGH FLY


    2 SET 15 REP SLOW REPS(SQUEEZE ON TOP)

    SHOULDER

    o CABLE LATERAL SIDE RAISE


    4-5 SET 15-20 HIGH REP RANGE

    o SEATED SHOULDER PRESS


    3 SET 10-12 REP RANGE
    o ALTERNATE CABLE FRONT RAISE=> 2 SET 15 REPS

    TRICEPS

    o SEATED TRICEP EXTENSION


    3 SET 15-20 REP RANGE

    o BODYWEIGHT/BENCH DIPS
    3 SET 15-20 REP RANGE

    2nd PULL WORKOUT(FRIDAY)

    BACK

    o LAT PULLDOWN
    3 SET 12-15 REP RANGE

    o BENTOVER BARBELL ROW


    3 SET 12-15 REP RANGE

    o SEATED CABLE ROWS


    2 SET 15 REP SLOW TEMPO
    BICEPS

    o ALTERNATE PREACHER CURL


    3 SET 15-20 HIGH REP RANGE

    o HAMMER CURL
    3 SET 10-12 REP RANGE

    TRAPS

    o CABLE SHRUGS
    2 SET 12-15 REPS (SLOW)

    REAR DELT

    o FACE PULL
    3 SET 15 REPS

    FORARMS
    WRIST CURL & REVERSE BARBELL CURL
    2 SET 20-25 REPS

    2nd LEG WORKOUT / ABS(SATURDAY)

    QUADS

    o LEG PRESS
    3 SET 12-15 REP RANGE

    o BARBELL/HACK SQUATS
    3 SET 12-15 REP RANGE

    o LEG EXTENSION
    2 SET 15 REP SLOW TEMPO

    HAMSTRINGS
    o HAMSTRING CURL
    2-3 SET 15-20 HIGH REP RANGE

    CALVES

    o SEATED CALF RAISE(SLOW)


    2 SET FAILURE

    ABS
    o ROPE CRUNCHES
    2 SET FAILURE

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