Push pull legs(arm focus)
Low volume high intensity

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)

default

Week 1

Lat Pulldown

Katana Extension

Chest Supported Row (Dumbbell)

Overhead Tricep Extension (Cable)

Single Arm High Row (Cable)

Face Pull

Pull day

Side Crunch (Cable)

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Leg Curl

Leg day

Incline Bench Press (Smith Machine)

One Arm Lateral Raise (Cable)

Preacher Curl (Barbell)

Chest Fly (Machine)

Shoulder Press (Machine)

Hammer Curl

Push

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