OFFICIAL PLAN · FREE

ADERAP: Push / Pull / Leg

3 DAYS · INTERMEDIATE · BARBELL, CABLE, DUMBBELL, MACHINE

Push

  1. Bench PressChest
  2. Overhead PressShoulders
  3. Incline Dumbbell PressChest
  4. Lateral RaiseShoulders
  5. Tricep PushdownArms
  6. Cable FlyChest

Pull

  1. Pull-UpBack
  2. Barbell RowBack
  3. Seated Cable RowBack
  4. Face PullShoulders
  5. Barbell CurlArms
  6. Rear Delt FlyShoulders

Legs

  1. SquatLegs
  2. Romanian DeadliftLegs
  3. Leg PressLegs
  4. Leg CurlLegs
  5. Bulgarian Split SquatLegs
  6. Calf RaiseLegs
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