MAX SAAKYAN PUSH PULL LEGS ROUTINE

MONDAY – PUSH


BENCH PRESS – 5X5 SETS (Warm Up sets not counted of course)

INCLINE DUMBBELL PRESS – 4 SETS

SHOULDER PRESS – 4 SETS

DUMBBELL LATERAL RAISES – 3 SETS

DIPS - 4 SETS TILL FAILURE

CHEST FLYES [MACHINE] – 3 SETS

SKULL CRUSHERS - 5 SETS X 12 REPS

TRICEP BAR – 4 SETS

MACHINE CHEST PRESS FINISHER - 3 SETS

SHOULDER SHRUGS - 3 SETS

TUESDAY – PULL [LAT FOCUSED DAY]

PULLUPS: 4 SETS - 12 REPS (NO WEIGHT), 3 X 8 (WITH ADDED WEIGHT)

DEADLIFTS - 5x5 SETS (Warm Up sets not counted of course)

LATERAL PULLDOWNS: 4 SETS

NARROW PULLDOWNS: 4 SETS

CABLE ROWS: 4 SETS

STRAIGHT ARM PULL-DOWN - 4 SETS

CHIN UPS: 4 SETS - 12 REPS (NO WEIGHT), 3 X 8 (WITH ADDED WEIGHT)

HAMMER CURLS: 4 SETS

EZY CURLS - 3/4 SETS

[SUPERSET] BICEPS BAR CURL + BENT OVER ROW - 3 SETS

FOREARM CURLS - 3 SETS X 12

MAX SAAKYAN PUSH PULL LEGS ROUTINE

WEDNESDAY – LEGS/CORE
SQUATS – 5x5 SETS (Warm Up sets not counted of course)

HUNGARIAN SPLIT SQUAT - 3 SETS

LEG PRESS - 4 SETS

DUMBBELL LUNGES – 3 SETS

LEG EXTENSIONS – 4 SETS

LYING LEG CURL - 3 SETS

CALF EXTENSIONS – 6 SETS - 12 REPS

CALF PRESS ON LEG MACHINE/SEATED CALF RAISE - 4 SETS

MACHINE HIP ABDUCTION - 6 SETS - 12 REPS

THURSDAY – PUSH
BENCH PRESS - 5x5 SETS (Warm Up sets not counted of course)

INCLINE DUMBBELL BENCH – 4 SETS

DIPS - 4 SETS

SHOULDER PRESS – 4 SETS

DUMBBELL LATERAL RAISES – 3 SETS

CABLE FLIES - 4 SETS

NARROW BENCH PRESS - 4 SETS

TRICEP WITH ROPE – 4 SETS

TRICEP PUSHDOWN WITH FLAT BAR - 4 SETS

TRICEP OVERHEAD ROPE EXTENSION - 3 SETS


MAX SAAKYAN PUSH PULL LEGS ROUTINE

FRIDAY – PULL
PULLUPS - 3 SETS

CHIN UPS – 3 SETS

DUMBELL ROWS - 4 SETS

T-BAR ROW - 4 SETS

LATERAL PULLDOWNS – 4 SETS

CABLE ROWS– 4 SETS

HEAVY BICEP DUMBELL CURLS SEATED - 1 X 12, 1 X 8, 3 X 6

PREACHER CURLS – 4 SETS

HAMMER CURLS – 4 SETS

[SUPERSET] BICEPS BAR CURL + BENT OVER ROW - 3 SETS

FOREARM CURLS - 3 SETS X 12

SATURDAY – LEGS PART 2

SQUATS – 5x5 SETS (Warm Up sets not counted of course)

SUMO DEADLIFT - 3x5 SETS (Warm Up sets not counted of course)

HIP THURSTS - 4 SETS

LEG PRESS - 4 SETS

DUMBBELL LUNGES – 3 SETS

LEG EXTENSIONS – 4 SETS

LYING LEG CURL - 3 SETS

EZY CURL – 4 SETS - 12 REPS

BICEP DUMBELL CURL - 4 SETS

MAX SAAKYAN PUSH PULL LEGS ROUTINE

ABS:

DAY 1 AND 4 (OBLIQUES):

OBLIQUE BAR SIDE TO SIDE SUPERSET WITH OBLIQUE RAISES - 3 SETS

WOODCHOPPER

STANDING OBLIQUE CRUNCH

RUSSIAN TWISTS

DAY 2 AND 5 (ABS):

KNEELING CABE CRUNCH

AB ROLL OUT

HANGING KNEE RAISE