workout log. push · pull · legs · build block.
01PUSH 1chest · shoulders · triceps
warm up
dumbbell lateral raise2×15-18
workout
pec deck fly2×12-15
smith machine incline bench press2×8-10
machine chest press flat3×10-12
smith machine seated shoulder press3×8-10
dumbbell chest supported lateral raises2×10 max
cable crossover tricep extension2×12-15
tricep dip machine2×8-12 · 15-20
02PULL 1back · biceps
warm up
cable pullover2×12-15
workout
t-bar row3×6-10
dual grip seated row2×8-12 · 12-15
cable single arm lat pulldown2×8-15
cable seated one arm alternate row2×12-15 · 15-20
reversed pec deck3×12-15 · 8-10 · 15-20
d handle curls — facing away (cable)3×8-12
cable biceps curl (ez-bar)3×8-15
03LEGSquads · hamstrings · calves
adductor machine2×12-15
seated hamstring curl2×12-15 · drop 15-20
leg extension2×12-15 · 15-20
leg press (any variation)2×10-12
hack squat2×12-15 · 10-12
rdl (any variation)2×8-10
bulgarian split squat1×15
seated calf raise2×18-20
04PUSH 2chest · shoulders · triceps
warm up
dumbbell lateral to front raise2×15-18
workout
dumbbell seated lateral raise2×12-15 · 8-12 · 15-20
fixed machine shoulder press2×8-10
cable single arm lateral raise2×10-15
smith machine incline bench press2×10 · 1×15
cable machine high to low2×12-15 · 8-12 · 15-20
rope tricep extension4×10-15
05PULL 2back · biceps
cable single arm lat pulldown3×10-12
cable seated row wide grip3×10-12
dumbbell shrug3×15
cable biceps curl (ez-bar)3×12-15
d handle curls — facing away (cable)3×8-12
cable rear delt face pull3×15