pull:
4x6-8 Bent over barbell rows overhand / 4x4.6
4x8-10 Shoulder width Lat pulldown
4x8-10 Seated cable row
4x12-15 Face pulls
4x10-12 Incline DB curls / Ez bar preacher curls
4x10-12 Hammer curls
push:
4x4-6 Bench
4x8-10 OHP
4x8-10 Low Cable flies
4x10-12 Lateral raises
4x12-15 One arm cable tricep pushdowns
4x10-12 Tricep overhead extension
Legs:
4x4-6 Squat / 3x4-6 Deadlift
4x6-8 Romanian DL / 4x8-10 Lighter Squats
3x8-10 Leg press / 3x8-10 Hip Thrusts
3x8-10 Leg curl (+1 Drop Set)
4x15-20 Calf raises
3x10-12 Hanging leg raises
4x10-12 Cable crunches
How does my pull day look? I thought about ading chin/pull ups but I can only do about 6-7 chin ups and like 5 pull ups so idk how I'd incorporate it. I don't wanna just add it cause I think it'll be too much volume for my pull day. Also how the sets/rep scheme would look.
btw I don't really do hip thrusts since I'm too lazy to learn form on them I just do leg press each time
anyone wanna r8 candito linear?
A
Bench 3x5
Squat 3x5
BB Rows 3x5
Pullups 3x8
Tricep pulldown 3x8
Leg Curls 3x8
B
Deadlift 1x5
OHP 3x5
Front Squats 3x5
Seated Row 3x8
DB Incline Bench 3x8
EZ Barl Curl 3x8
AxBxAxx
BxAxBxx etc
How is this for a beginner?
>>42485282
8/10