Push pull legs(arm focus) Low volume high intensity

by Levente L.

Program Description

Push Pull Rest Leg Rest Repaet **Rest 2-5 miniutes between set and train with intensity. Control the eccentri . Use tempo. Ad some weight when you hit the rep ranges top** (these are the working set)

Program Overview

Level

Beginner, Advanced, Novice, Intermediate

Goal

Bodybuilding

Equipment

Full Gym

Program Length

1 week

Time Per Workout

70 minutes

Created

May 18, 2024 01:15

Last Edited

May 21, 2024 11:52

Day 2

Lat Pulldown

2 Sets

1 Set

5-8 Reps

@10

Katana Extension

2 Sets

1 Set

5-8 Reps

@10

Chest Supported Row (Dumbbell)

1 Set

5-8 Reps

@10

Overhead Tricep Extension (Cable)

1 Set

5-8 Reps

@10

Single Arm High Row (Cable)

1 Set

5-8 Reps

@10

Face Pull

2 Sets

5-8 Reps

@10

Day 3

Side Crunch (Cable)

3 Sets

5-8 Reps

@10

Squat (Smith Machine)

1 Set

2 Sets

5-8 Reps

@10

Romanian Deadlift (Barbell)

2 Sets

5-8 Reps

@9-10

Bulgarian Split Squat (Dumbbell)

1 Set

5-8 Reps

@10

Leg Extension

1 Set

2 Sets

5-8 Reps

@10

Leg Curl

1 Set

2 Sets

5-8 Reps

@10

Day 1

Incline Bench Press (Smith Machine)

2 Sets

1 Set

5-8 Reps

@10

One Arm Lateral Raise (Cable)

2 Sets

1 Set

5-8 Reps

@10

Preacher Curl (Barbell)

3 Sets

5-8 Reps

@8-10

Chest Fly (Machine)

1 Set

6-8 Reps

@10

Shoulder Press (Machine)

1 Set

5-8 Reps

@10

Hammer Curl

1 Set

5-8 Reps

@10