assassin
Elite Member
Weight Training Routine (Push A-Pull C-Push B/C-Pull A/B):
Push A (Chest Oriented)
Flat BB Chest Press
Inc. BB Chest Press
Weighted Dips
Machine Flies
Shoulder Machine Press/DB Shoulder Press
Lateral Side Raises/Front Raises
Squats
Push B (Shoulder Oriented)
Lateral Side Raises
Shoulder BB Press
Inc. BB Chest Press
Weighted Dips
Cable Pushdowns
Squats
Leg Presses
Push C (Triceps Oriented)
Weighted Dips
Skull Crushers
Cable Pushdowns
Inc. DB Chest Press
Shoulder Machine Press
Squats
leg presses
Pull A (Vertical)
Weighted WG Pull-ups
Weighted CG Pull-ups
WG Lever rows
CG Lever rows
DB/BB Shrugs
SLDL/REGDL
Curls
Pull B (Horizontal)
WG BB rows
One hand DB Rows
WG Pull-ups
CG Pull-ups
DB/BB Shrugs
SLDL/REGDL
Curls
Pull C (Biceps Oriented)
CG Pull-ups
CG Chin-ups
BB Curls
Hammer Curls
One hand DB Rows
SLDL/REGDL
GOOD MORNINGS
Push A (Chest Oriented)
Flat BB Chest Press
Inc. BB Chest Press
Weighted Dips
Machine Flies
Shoulder Machine Press/DB Shoulder Press
Lateral Side Raises/Front Raises
Squats
Push B (Shoulder Oriented)
Lateral Side Raises
Shoulder BB Press
Inc. BB Chest Press
Weighted Dips
Cable Pushdowns
Squats
Leg Presses
Push C (Triceps Oriented)
Weighted Dips
Skull Crushers
Cable Pushdowns
Inc. DB Chest Press
Shoulder Machine Press
Squats
leg presses
Pull A (Vertical)
Weighted WG Pull-ups
Weighted CG Pull-ups
WG Lever rows
CG Lever rows
DB/BB Shrugs
SLDL/REGDL
Curls
Pull B (Horizontal)
WG BB rows
One hand DB Rows
WG Pull-ups
CG Pull-ups
DB/BB Shrugs
SLDL/REGDL
Curls
Pull C (Biceps Oriented)
CG Pull-ups
CG Chin-ups
BB Curls
Hammer Curls
One hand DB Rows
SLDL/REGDL
GOOD MORNINGS