Title | chris bumstead training practice |
---|---|
Author | Nikola Stojanovic |
Course | Anésthesie |
Institution | Université Mohammed V Rabat |
Pages | 8 |
File Size | 495.3 KB |
File Type | |
Total Downloads | 41 |
Total Views | 139 |
chris bumstead workout routine push pull legs...
Chris Bumstead’s Push, Pull, Legs
1
Day 1 – Push Day
Exercise 1. Barbell Bench Press
2. Alternating Dumbbell Shoulder Press 3. Chest Flyes superset with Rope Extensions 4. Lateral Raises 5. Triceps Dips
• • • •
Reps 2 warm up sets 2 heavy sets 5-8 reps 1 back off set 10-12 reps 3 sets 10-12 reps
• Superset 4 sets 10-12 reps flyes • 4 sets 7-10 reps extensions • 4 sets 10-12 reps, keep rest under 1 minute. • 3 sets to failure
2
Day 2 – Pull Day
Exercise 1. Pull Downs
1. Barbell Bent Over Rows
2. Incline Dumbbell Curls 3. Pull Ups 4. EZ Bar Curls
• • • • • • • • •
Reps 2 warm up sets 3 sets 8-10 reps, last set dropset 2 warm up sets 2 heavy sets 6-8 reps 1 back off set 10-12 reps 4 sets 10-12 reps 3 sets to failure 2 sets 8-10 reps 2 sets of 40 second sets 3
Day 3 – Leg Day
Exercise 1. Lunges
• •
2. RDL’s or Deadlift
• •
Reps 3 warm up bodyweight sets 10-15 reps 3 weighted sets 12-15 reps each leg 2 warm up sets 3 sets 10-12 reps
3. Hip Thrusts 4. Seated Calve Raises 5. Lying Hamstring Curls
• • • • •
6-8 reps if deadlift 3 sets 10-12 reps 6 sets 10-12 reps 2 sets 8-10 reps 2 sets of 40 second sets 4
Day 4 – Push Day
Exercise 1. Close Grip Bench Press 2. Standing Barbell Press 3. Pec Deck Flyes 4. Overhead Triceps Movement 5. Lateral Raises superset with Pushups
• • • • • • •
Reps 3 sets 8-10 reps 3 sets 10-12 reps 1 set 8-10 reps 2 sets of 40 second sets 3 sets 10-12 reps 4 sets 10-12 reps LR 3 sets to failure for pushups
5...