PUSH (Chest, Shoulders, Triceps) LEGS (Quads, Glutes, Hamstrings,

Calves)
 Chest: 9 sets
o Incline BB Press: 3x8-10
o Flat Smith Press: 3x8-10
o Incline Flys 3x8-10
 Shoulders: 8 sets
o Cable Lateral Raises: 3x10-
12
o Leaning Lateral Raises
(with drop set): 2x10-12
o Front Raises: 3x10-12
 Triceps: 8 sets
o Smith Tricep Press: 4x8-10
o Tricep Pushdown: 4x12-15
 Calves: 8 sets
o Standing Calf Raise: 4x10-
12
o Leg Press Calf Raise: 4x10-
12
 Quads: 12 sets
o Leg Extension (Drop Set):
3x20
o Squat: 3x8-10
o Leg Press: 3x10-15
o Sissy Squat: 3x12-15

PULL (Back, Shoulders, Biceps)  Glutes & Hamstrings: 8 sets

o Lying Leg Curl (Drop Set):
 Back: 12 sets 4x12-15
o Lat Pulldowns: 4x10-12 o Smith Good-Mornings:
o Single Arm Row: 4x10-12 3x12-15
o Dumbbell Row: 4x10-12 o Dumbbell RDL: 3x8-10
 Shoulders: 8 sets
o Machine Shoulder Press:  Hip Adductors: 3x12-15
3x10-12
o Dumbell Lateral Raises:
2x10-12
o Reverse Pec Dec Flys:
3x10-12
 Biceps: 8 sets
o Barbell Curls: 4x8-10
o Machine Preacher Curls:
4x10-12
PUSH 2 (Chest, Shoulders, Triceps) LEGS 2 (Quads, Glutes,
Hamstrings, Calves)
 Chest: 9 sets
o Flat Dumbbell Press: 3x8-  Calves: 8 sets
10 o Standing Calf Raise: 4x10-
o Incline Smith Press: 3x8-10 12
o Pec Deck: 3x12-15 o Leg Press Calf Raise: 4x10-
 Shoulders: 8 sets 12
o Cable Lateral Raises: 3x10-
12  Quads: 12 sets
o Leaning Lateral Raises o Leg Extension (Drop Set):
(with drop set): 2x10-12 3x20
o Front Raises: 3x10-12 o Squat: 3x8-10
 Triceps: 8 sets o Leg Press: 3x10-15
o EZ Bar Skull Crushers: o Sissy Squat: 3x12-15
4x8-10
o Tricep Cable Kickback:  Glutes & Hamstrings: 8 sets
4x12-15 o Lying Leg Curl (Drop Set):
4x12-15
PULL 2 (Back, Shoulders, Biceps) o Smith Good-Mornings:
3x12-15
 Back: 12 sets o Dumbbell RDL: 3x8-10
o Machine Chest Supported
Row (with Trap pulls on  Hip Adductors: 3x12-15
last set to failure): 4x10-12
o T-Bar Row: 4x10-12
o Cable Lat Extension: 4x10-
12
 Shoulders: 8 sets
o Machine Shoulder Press:
3x10-12
o Dumbell Lateral Raises:
2x10-12
o Reverse Pec Dec Flys:
3x10-12
 Biceps: 8 sets
o Incline Curls: 4x10-12
o Hammer Curls: 4x10-12