PULL B

PULL A
EXERCISE SETS WEIGHT EXERCISE SETS WEIGHT
Pendlay Row 531 Weighted Chins 3x5
Weighted Chins 3x5 Pendlay Row 5x10
Lat. Pulldown 5x10 Lat. Puldown 3x8-10
Dumbell Row 4x6-12 Dumbell Row 4x6-12
Facepull 4x10-15 Facepull 4x10-15
Barbell Curl 4x8-12 Curl Variation 4x8-12

PUSH B
PUSH A
EXERCISE SETS WEIGHT EXERCISE SETS WEIGHT
Bench Press 531 OHP 531
OHP 5x10 Bench Press 5x10
Incline Dumbell 4x8-12 Incline Dumbell 4x8-12
Dips 4x5-10 Dips 4x5-10
SS Lat. Raises 4x8-12 SS Lat. Raises 4x8-12
Tricep Exercise 4x8-12 Tricep Exercise 4x8-12

LEGS
LEGS
EXERCISE SETS WEIGHT EXERCISE SETS WEIGHT
Squats 531 Deadlif 531
Deadlif 5x10 Squats 5x10
Leg Press 3x8-12 Leg Press 3x8-12
Abs? Abs?