Push/Pull Back-Triceps Routine 3

Push/Pull Weight Training Program 3- Back & Triceps
Exercise # of Sets # of Repetitions Weight Load
BACK
Wide Grip Pulldowns* 5 6 to 12 Moderate to Heavy
V Bar Pulldowns 3 10 to 12 Moderate to Heavy
Barbell Bent Over Rows* 4 6 to 10 Moderate to Heavy
Seated Cable Rows 3 10 to 12 Light to Moderate
TRICEPS
Straight Bar Pushdowns 4 10 to 12 Moderate to Heavy
Lying Barbell Press To Chin 4 8 to 10 Light to Moderate
Low Cable Single Arm Extensions 3 10 to 12 (each arm) Light to Moderate
Dips 2 15 to 20 (or failure) Performed with No Weight
Exercise each muscle group once or twice per week. Allow a minimum of 48 hours between workouts for the same muscle group.
* = Can Pyramid

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