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  • Treino Cbum

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    Arthur Schein
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    This document outlines a push/pull/legs workout split with additional push and pull days. The push days focus on exercises like chest presses, shoulder presses, and triceps extensions. The pull days focus on exercises like pull downs, rows, and bicep curls. The legs days focus on lower body exercises like lunges, deadlifts, squats, and calf raises. Each workout provides sets and reps for a variety of exercises, along with notes on supersetting and drop sets.

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    treino cbum

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    This document outlines a push/pull/legs workout split with additional push and pull days. The push days focus on exercises like chest presses, shoulder presses, and triceps extensions. The pull days focus on exercises like pull downs, rows, and bicep curls. The legs days focus on lower body exercises like lunges, deadlifts, squats, and calf raises. Each workout provides sets and reps for a variety of exercises, along with notes on supersetting and drop sets.

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    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as txt, pdf, or txt
    388 views1 page

    Treino Cbum

    Uploaded by

    Arthur Schein
    This document outlines a push/pull/legs workout split with additional push and pull days. The push days focus on exercises like chest presses, shoulder presses, and triceps extensions. The pull days focus on exercises like pull downs, rows, and bicep curls. The legs days focus on lower body exercises like lunges, deadlifts, squats, and calf raises. Each workout provides sets and reps for a variety of exercises, along with notes on supersetting and drop sets.

    Copyright:

    © All Rights Reserved
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    of 1

    PUSH

    >BB Press (incline/flat) - 2x5-8(heavy), 1x10-12(moderate)


    >Alternated DB OHP 3x10-12
    >Any Chest Flys + Superset Tricep Ext - 3x10-12 flys, 4x7-10 triceps ext
    >Lateral Raises - 4x10-12(rest < 1min)
    >Dips - 3 sets to failure(stay upright keep tension on triceps over chest)

    PULL
    >Pull Downs - 2 WU sets, 3x8-10, drop set
    >Bent over rows - 2 WU sets, 2x6-8(heavy), 1x10-12(moderate)
    >Slight Incline seated DB curls - 4x10-12
    >Pull ups - 3 sets to failure
    >EZ Bar Curls - 2x8-10, 2x40seconds

    LEGS
    >Lunges - 3 WU sets, 3x12-15(ea leg)
    >RDL or DL - 2 WU sets, 3x10-12 RDL or 3x6-8 DL
    >MEGA MANLY HIP THRUSTS - 3x10-12(REMEMBER: SEXUAL VIOLENCE!)
    >Seated Calf Raises 2x10-12
    >Seated Calf Raise Superset Hamstring Curls - 4x10-12 calf, 2x8-10 then 2x40seconds

    PUSH 2
    >Close Grip BB Bench - 3x8-10
    >Standing BB OHP - 3x10-12
    >Pec Deck Flys - 1x8-10, 2x40seconds
    >Overhead Triceps - 3x10-12
    >Lateral Raises Superset Push Ups - 4x10-12 LR and 3 sets to failure push ups

    PULL 2
    >Pull Ups - 3 WU sets
    >Rack Pulls - 3 WU sets, 2x8-10
    >Hammer Curls - 3x10-12
    >Reverse Grip Row or Pull Down - 3x10-12
    >Cable Curls - 3x10-12
    >Cable Rows - 2x20 drop sets
    >DB Curls - drop set

    LEGS 2
    >Squats - 3 WU sets, 3x8-10, 1x4-6
    >Leg Press Superset Calves - 2x40secs leg press and 2 sets to failure calf
    >Hip Adductors 4x10-12
    >Standing Calf Raises 4x10-12 then bounce reps to failure
    >Quad Extensions 2x10-12 then 2 sets triple drop set

    *Change exercises depending on your individual needs

    BB=barbell
    DB=dumbbells
    WU=warm ups
    RDL=Roman Deadlifts
    DL= Deadlifts
    OHP=overhead press

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