Template

A Push

  1. Quadriceps ~
  2. Glutes [Optional] ~
  3. Chest (General)
  4. Chest (Upper) [Optional]
  5. Deltoid (Front)
  6. Triceps [Optiona]
  7. Calves (General) *

B Pull

  1. Back (Lats)
  2. Back (General) ~
  3. Deltoid (Lateral) #
  4. Biceps [Optional]
  5. Hamstrings ~
  6. Abdominal +

Notes

Delotid (Posterior)

Squat

Deadlift

Snatch-Grip Deadlift

Notes

  • Less back in general
  • More upper back (trapezoids, wide grip)
  • More hamstrings and glutes (lower back position)
  • Train pull from the ground
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Pub: 12 Jun 2021 09:52 UTC
Views: 24