ApexBuild
Bodybuilding, Powerlifting6 week program (push-pull-legs)
6 workouts per week 2x push, 2x pull, 2x legs
1 sessions per week
Must use App app to view and log training
Program Training
A
Bench Press
3 x 5 @ 9
B
Larsen Press
1 x 10 @ 9
C
Strict Press
3 x 10 @ 9
D1
DB Fly
3 x 15 @ 9
D2
Lat & Pec Stretch
1 x 1:00
E
DB Lateral Raise
3 x 15 @ 10
F
Tricep Pushdown
3 x 15 @ 10
G
single arm tricep pressdown
3 x 12 @ 10
A
Lat Pulldown
10, 10, 10, 10, MAX @ 5, 7, 8, 9, 10
B
Incline DB Row
3 x 12 @ 9
C1
Cable Lat Pullover
2 x 12 @ 10
C2
Dead Hang
2 x 1:00
D
Reverse Flys
3 x 15 @ 10
E
EZ Bar Curl
3 x 8 @ 10
F
bottom half preacher curl
3 x 12 @ 10
A
Back Squat
1 x 4 @ 9
B
Pause Back Squat
2 x 5 @ 9
C
Romanian Deadlift
3 x 10 @ 9
D
Walking Lunges
2 x 20 @ 9
E
Lying Leg Curl
3 x 12 @ 10
F
Seated Calf Raises
4 x 12 @ 10
G
Plank
3 x 1:00
A
Close grip barbell incline press
5, 8, 12 @ 9
B
Machine shoulder press
3 x 12 @ 9
C
Skull Crusher
3 x 8 @ 9
D
bent over cable pec flye
3 x 12 @ 10
E
DB lateral rise
5, 10, 15 @ 10
F
Plate Front Raise
3 x 20 @ 10
G
deficit push ups
1 x MAX @ 10
A
1 arm half kneeling lat pulldown
3 x 15 @ 9
B
Pull-Up
1 x MAX
C
1-Arm DB Row
3 x 12 @ 9
D
DB Shrug
3 x 12 @ 10
E
Reverse Flys
3 x 12 @ 10
F
Dumbbell Incline Bicep Curl
3 x 12 @ 10
A
Deadlift
1 x 5 @ 9
B
Stiff Leg Deadlift
2 x 8 @ 9
C
Leg Press
4 x 12 @ 9
D
GHD nordic hamstring curl
3 x 10 @ 10
E
Single leg extension
3 x 8 @ 10
F
Calf Raise
3 x 20 @ 10
G
Crunches w/ Weight
3 x 20 @ 10
