OFFICIAL PLAN · FREE

ADERAP: Push / Pull / Leg

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

Push

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

Pull

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

Legs

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