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    Bí Quyết To Con

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    Đạt Ngô Thành
    The document outlines a workout routine consisting of pull, push, and leg days repeated over 8 weeks. Each day includes multiple exercises listed with weight in pounds and reps. Exercises target back/biceps on pull days, chest/shoulders/triceps on push days, and legs on leg days. The routine is repeated with the same exercises in each block.

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    Bí Quyết To Con

    Uploaded by

    Đạt Ngô Thành
    16 views4 pages
    The document outlines a workout routine consisting of pull, push, and leg days repeated over 8 weeks. Each day includes multiple exercises listed with weight in pounds and reps. Exercises target back/biceps on pull days, chest/shoulders/triceps on push days, and legs on leg days. The routine is repeated with the same exercises in each block.

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    The document outlines a workout routine consisting of pull, push, and leg days repeated over 8 weeks. Each day includes multiple exercises listed with weight in pounds and reps. Exercises target back/biceps on pull days, chest/shoulders/triceps on push days, and legs on leg days. The routine is repeated with the same exercises in each block.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as txt, pdf, or txt
    16 views4 pages

    Bí Quyết To Con

    Uploaded by

    Đạt Ngô Thành
    The document outlines a workout routine consisting of pull, push, and leg days repeated over 8 weeks. Each day includes multiple exercises listed with weight in pounds and reps. Exercises target back/biceps on pull days, chest/shoulders/triceps on push days, and legs on leg days. The routine is repeated with the same exercises in each block.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as txt, pdf, or txt
    of 4

    8 weaks

    Pull 1:Rack-pull 4/30 Pull 2:T-3 Row 4/50


    wide-grip pull-up 4/50 neutral grip pullup(chin up)
    4/50
    BB row 4/50 1 arm DB-row 4/50
    cable widegrip lat pulldown 4/50 close-grip cable lat row
    4/50
    cable closegrip lat pulldown 4/50 Trap raise 4/70
    cable widegrip lat pushdown 4/70 BB curl 4/70
    BB curl 4/70 (optional:Bicep, lat) Hammer curl 4/70
    (optional:Bicep, trap, mid-trap)
    Push 1:Bench press 4/30 push 2:Overhead presses 4/30
    DB/cable chest fly 4/70 incline DB press 4/50
    Standing DB press 4/50 Cable chest fly 4/70
    DB lateral raises 4/70 1 arm DB lateral raise 4/70
    Dip 4/amrap Overhead tricep extension
    4/70
    Triceps pushdown 4/70 Diamond pushup 3-4/70
    Facepull 4/70 (optional:lateral, reardelt) Reardelt machine fly 4/70
    (optional:lateral, reardelt)
    Leg 1 :Back squat 4/30 Leg 2: Deadlift 4/30
    leg presses 4/70 DBRDL 4/50
    DB frontsquat 4/70 Leg curl 4/70
    Hip fly 4/70 Standing calves raise 4/70
    Hanging leg raise 4/AMRAP (>70) Hanging leg raise 4/AMRAP
    (>70)
    BBRDL 4/50 Walking lunges 4/50

    Pull 1:Rack-pull 4/30 Pull 2:T-3 Row 4/50


    wide-grip pull-up 4/50 neutral grip pullup(chin up)
    4/50
    BB row 4/50 1 arm DB-row 4/50
    cable widegrip lat pulldown 4/50 close-grip cable lat row
    4/50
    cable closegrip lat pulldown 4/50 Trap raise 4/70
    cable widegrip lat pushdown 4/70 BB curl 4/70
    BB curl 4/70 (optional:Bicep, lat) Hammer curl 4/70
    (optional:Bicep, trap, mid-trap)
    Push 1:Bench press 4/30 push 2:Overhead presses 4/30
    DB/cable chest fly 4/70 incline DB press 4/50
    Standing DB press 4/50 Cable chest fly 4/70
    DB lateral raises 4/70 1 arm DB lateral raise 4/70
    Dip 4/amrap Overhead tricep extension
    4/70
    Triceps pushdown 4/70 Diamond pushup 3-4/70
    Facepull 4/70 (optional:lateral, reardelt) Reardelt machine fly 4/70
    (optional:lateral, reardelt)
    Leg 1 :Back squat 4/30 Leg 2: Deadlift 4/30
    leg presses 4/70 DBRDL 4/50
    DB frontsquat 4/70 Leg curl 4/70
    Hip fly 4/70 Standing calves raise 4/70
    Hanging leg raise 4/AMRAP (>70) Hanging leg raise 4/AMRAP
    (>70)
    BBRDL 4/50 Walking lunges 4/50

    Pull 1:Rack-pull 4/30 Pull 2:T-3 Row 4/50


    wide-grip pull-up 4/50 neutral grip pullup(chin up)
    4/50
    BB row 4/50 1 arm DB-row 4/50
    cable widegrip lat pulldown 4/50 close-grip cable lat row
    4/50
    cable closegrip lat pulldown 4/50 Trap raise 4/70
    cable widegrip lat pushdown 4/70 BB curl 4/70
    BB curl 4/70 (optional:Bicep, lat) Hammer curl 4/70
    (optional:Bicep, trap, mid-trap)
    Push 1:Bench press 4/30 push 2:Overhead presses 4/30
    DB/cable chest fly 4/70 incline DB press 4/50
    Standing DB press 4/50 Cable chest fly 4/70
    DB lateral raises 4/70 1 arm DB lateral raise 4/70
    Dip 4/amrap Overhead tricep extension
    4/70
    Triceps pushdown 4/70 Diamond pushup 3-4/70
    Facepull 4/70 (optional:lateral, reardelt) Reardelt machine fly 4/70
    (optional:lateral, reardelt)
    Leg 1 :Back squat 4/30 Leg 2: Deadlift 4/30
    leg presses 4/70 DBRDL 4/50
    DB frontsquat 4/70 Leg curl 4/70
    Hip fly 4/70 Standing calves raise 4/70
    Hanging leg raise 4/AMRAP (>70) Hanging leg raise 4/AMRAP
    (>70)
    BBRDL 4/50 Walking lunges 4/50

    Pull 1:Rack-pull 4/30 Pull 2:T-3 Row 4/50


    wide-grip pull-up 4/50 neutral grip pullup(chin up)
    4/50
    BB row 4/50 1 arm DB-row 4/50
    cable widegrip lat pulldown 4/50 close-grip cable lat row
    4/50
    cable closegrip lat pulldown 4/50 Trap raise 4/70
    cable widegrip lat pushdown 4/70 BB curl 4/70
    BB curl 4/70 (optional:Bicep, lat) Hammer curl 4/70
    (optional:Bicep, trap, mid-trap)
    Push 1:Bench press 4/30 push 2:Overhead presses 4/30
    DB/cable chest fly 4/70 incline DB press 4/50
    Standing DB press 4/50 Cable chest fly 4/70
    DB lateral raises 4/70 1 arm DB lateral raise 4/70
    Dip 4/amrap Overhead tricep extension
    4/70
    Triceps pushdown 4/70 Diamond pushup 3-4/70
    Facepull 4/70 (optional:lateral, reardelt) Reardelt machine fly 4/70
    (optional:lateral, reardelt)
    Leg 1 :Back squat 4/30 Leg 2: Deadlift 4/30
    leg presses 4/70 DBRDL 4/50
    DB frontsquat 4/70 Leg curl 4/70
    Hip fly 4/70 Standing calves raise 4/70
    Hanging leg raise 4/AMRAP (>70) Hanging leg raise 4/AMRAP
    (>70)
    BBRDL 4/50 Walking lunges 4/50

    Pull 1:Rack-pull 4/30 Pull 2:T-3 Row 4/50


    wide-grip pull-up 4/50 neutral grip pullup(chin up)
    4/50
    BB row 4/50 1 arm DB-row 4/50
    cable widegrip lat pulldown 4/50 close-grip cable lat row
    4/50
    cable closegrip lat pulldown 4/50 Trap raise 4/70
    cable widegrip lat pushdown 4/70 BB curl 4/70
    BB curl 4/70 (optional:Bicep, lat) Hammer curl 4/70
    (optional:Bicep, trap, mid-trap)
    Push 1:Bench press 4/30 push 2:Overhead presses 4/30
    DB/cable chest fly 4/70 incline DB press 4/50
    Standing DB press 4/50 Cable chest fly 4/70
    DB lateral raises 4/70 1 arm DB lateral raise 4/70
    Dip 4/amrap Overhead tricep extension
    4/70
    Triceps pushdown 4/70 Diamond pushup 3-4/70
    Facepull 4/70 (optional:lateral, reardelt) Reardelt machine fly 4/70
    (optional:lateral, reardelt)
    Leg 1 :Back squat 4/30 Leg 2: Deadlift 4/30
    leg presses 4/70 DBRDL 4/50
    DB frontsquat 4/70 Leg curl 4/70
    Hip fly 4/70 Standing calves raise 4/70
    Hanging leg raise 4/AMRAP (>70) Hanging leg raise 4/AMRAP
    (>70)
    BBRDL 4/50 Walking lunges 4/50

    Pull 1:Rack-pull 4/30 Pull 2:T-3 Row 4/50


    wide-grip pull-up 4/50 neutral grip pullup(chin up)
    4/50
    BB row 4/50 1 arm DB-row 4/50
    cable widegrip lat pulldown 4/50 close-grip cable lat row
    4/50
    cable closegrip lat pulldown 4/50 Trap raise 4/70
    cable widegrip lat pushdown 4/70 BB curl 4/70
    BB curl 4/70 (optional:Bicep, lat) Hammer curl 4/70
    (optional:Bicep, trap, mid-trap)
    Push 1:Bench press 4/30 push 2:Overhead presses 4/30
    DB/cable chest fly 4/70 incline DB press 4/50
    Standing DB press 4/50 Cable chest fly 4/70
    DB lateral raises 4/70 1 arm DB lateral raise 4/70
    Dip 4/amrap Overhead tricep extension
    4/70
    Triceps pushdown 4/70 Diamond pushup 3-4/70
    Facepull 4/70 (optional:lateral, reardelt) Reardelt machine fly 4/70
    (optional:lateral, reardelt)
    Leg 1 :Back squat 4/30 Leg 2: Deadlift 4/30
    leg presses 4/70 DBRDL 4/50
    DB frontsquat 4/70 Leg curl 4/70
    Hip fly 4/70 Standing calves raise 4/70
    Hanging leg raise 4/AMRAP (>70) Hanging leg raise 4/AMRAP
    (>70)
    BBRDL 4/50 Walking lunges 4/50

    Pull 1:Rack-pull 4/30 Pull 2:T-3 Row 4/50


    wide-grip pull-up 4/50 neutral grip pullup(chin up)
    4/50
    BB row 4/50 1 arm DB-row 4/50
    cable widegrip lat pulldown 4/50 close-grip cable lat row
    4/50
    cable closegrip lat pulldown 4/50 Trap raise 4/70
    cable widegrip lat pushdown 4/70 BB curl 4/70
    BB curl 4/70 (optional:Bicep, lat) Hammer curl 4/70
    (optional:Bicep, trap, mid-trap)
    Push 1:Bench press 4/30 push 2:Overhead presses 4/30
    DB/cable chest fly 4/70 incline DB press 4/50
    Standing DB press 4/50 Cable chest fly 4/70
    DB lateral raises 4/70 1 arm DB lateral raise 4/70
    Dip 4/amrap Overhead tricep extension
    4/70
    Triceps pushdown 4/70 Diamond pushup 3-4/70
    Facepull 4/70 (optional:lateral, reardelt) Reardelt machine fly 4/70
    (optional:lateral, reardelt)
    Leg 1 :Back squat 4/30 Leg 2: Deadlift 4/30
    leg presses 4/70 DBRDL 4/50
    DB frontsquat 4/70 Leg curl 4/70
    Hip fly 4/70 Standing calves raise 4/70
    Hanging leg raise 4/AMRAP (>70) Hanging leg raise 4/AMRAP
    (>70)
    BBRDL 4/50 Walking lunges 4/50

    Pull 1:Rack-pull 4/30 Pull 2:T-3 Row 4/50


    wide-grip pull-up 4/50 neutral grip pullup(chin up)
    4/50
    BB row 4/50 1 arm DB-row 4/50
    cable widegrip lat pulldown 4/50 close-grip cable lat row
    4/50
    cable closegrip lat pulldown 4/50 Trap raise 4/70
    cable widegrip lat pushdown 4/70 BB curl 4/70
    BB curl 4/70 (optional:Bicep, lat) Hammer curl 4/70
    (optional:Bicep, trap, mid-trap)
    Push 1:Bench press 4/30 push 2:Overhead presses 4/30
    DB/cable chest fly 4/70 incline DB press 4/50
    Standing DB press 4/50 Cable chest fly 4/70
    DB lateral raises 4/70 1 arm DB lateral raise 4/70
    Dip 4/amrap Overhead tricep extension
    4/70
    Triceps pushdown 4/70 Diamond pushup 3-4/70
    Facepull 4/70 (optional:lateral, reardelt) Reardelt machine fly 4/70
    (optional:lateral, reardelt)
    Leg 1 :Back squat 4/30 Leg 2: Deadlift 4/30
    leg presses 4/70 DBRDL 4/50
    DB frontsquat 4/70 Leg curl 4/70
    Hip fly 4/70 Standing calves raise 4/70
    Hanging leg raise 4/AMRAP (>70) Hanging leg raise 4/AMRAP
    (>70)
    BBRDL 4/50 Walking lunges 4/50

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