Push-Pull-Legs (5 days per week, quick wrkts)
FeaturesA
DB Shoulder Press
3 x 8
B
Chin Up (Body Weight + External Load)
3 x 5
C
DB Rear Foot Elevated Split Squat
3 x 8
A
Close Grip Bench Press
3 x 8
B
Chest-Supported DB Row
3 x 12
C
Hip Thrust
3 x 10
A
DB Bench Press
3 x 10
B
Inverted Row
3 x MAX
C
Trap Bar Deadlift
3 x 5
A
DB Shoulder Press
3 x 5
B
Chin Up (Body Weight + External Load)
3 x MAX
C
DB Rear Foot Elevated Split Squat
3 x 5
A
Close Grip Bench Press
3 x 5
B
Chest-Supported DB Row
3 x 8
C
Hip Thrust
3 x 5