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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
down_app
Week 1
1 / 1 Weeks
Day 2
1
Lat Pulldown
2 Sets
1 Set
5-8 Reps
5-8 Reps
@10
@9
2
Katana Extension
2 Sets
1 Set
5-8 Reps
5-8 Reps
@10
@9
3
Chest Supported Row (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@9
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@9
5
Single Arm High Row (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@9
6
Face Pull
2 Sets
5-8 Reps
@10
Day 3
1
Side Crunch (Cable)
3 Sets
5-8 Reps
@10
2
Squat (Smith Machine)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@10
@9
3
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@9-10
4
Bulgarian Split Squat (Dumbbell)
1 Set
5-8 Reps
@10
5
Leg Extension
1 Set
2 Sets
5-8 Reps
5-8 Reps
@10
@9
6
Leg Curl
1 Set
2 Sets
5-8 Reps
5-8 Reps
@10
@9
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@10
@9
2
One Arm Lateral Raise (Cable)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@10
@9
3
Preacher Curl (Barbell)
3 Sets
5-8 Reps
@8-10
4
Chest Fly (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@10
@9
5
Shoulder Press (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@9
6
Hammer Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@10
@9