Pull/Push/Legs (1)

Off season, it can be used in contest prep

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Lat Pulldown (Single Arm)

Barbell Row

Single Arm Row (Cable)

Seated Row (Cable)

Bicep Curl (Cable)

Single Arm Rear Delt Fly (Cable)

Pull A

Lateral Raise (Dumbbell)

Chest Fly (Cable)

Incline Bench Press (Smith Machine)

Chest Press (Machine)

Deficit Push Up

Tricep Pushdown (Cable)

Single Arm Tricep Extension (Cable)

One Arm Lateral Raise (Cable)

Push A

Rest

T-Bar Row

Seated Wide-Grip Row (Cable)

Standing Pullover (Cable)

Pull B

Seated Hamstring Curl

Leg Extension

Squat (Smith Machine)

Leg Press (45 Degrees)

Stiff Leg Deadlift

Calf Raise (Leg Press)

Leg Raise (Captain's Chair)

Legs

Seated Military Press (Smith Machine)

Incline Chest Press (Machine)

Dip (Weighted)

Tricep Rope Push Down (Cable)

Push B

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