Template
A Push
- Quadriceps ~
- Glutes [Optional] ~
- Chest (General)
- Chest (Upper) [Optional]
- Deltoid (Front)
- Triceps [Optiona]
- Calves (General) *
B Pull
- Back (Lats)
- Back (General) ~
- https://exrx.net/WeightExercises/BackGeneral/DBBentOverRow
https://exrx.net/WeightExercises/BackGeneral/DBLyingRow
Involves low back: - https://exrx.net/WeightTraining/LowBack
- https://exrx.net/WeightExercises/BackGeneral/BBBentOverRow
https://weighttraining.guide/exercises/bent-over-barbell-row/ - https://exrx.net/WeightExercises/BackGeneral/BBUnderhandBentOverRow
https://exrx.net/WeightExercises/BackGeneral/BWUnderhandSupineRow
https://weighttraining.guide/exercises/underhand-yates-row/
- https://exrx.net/WeightExercises/BackGeneral/DBBentOverRow
- Deltoid (Lateral) #
- Biceps [Optional]
- Hamstrings ~
- Abdominal +
Notes
Delotid (Posterior)
Squat
- https://exrx.net/Kinesiology/Squats
- Warmup: https://exrx.net/Stretches/ErectorSpinae/Squatting
- Low/high bar
- Low bar - more back
- Hight bar - more quads
- https://www.healthline.com/health/fitness-exercise/high-bar-vs-low-bar-squat
Deadlift
- https://exrx.net/Kinesiology/Deadlift
- https://www.youtube.com/watch?v=u6UgD1H_AXw
- https://www.youtube.com/watch?v=jEy_czb3RKA
Snatch-Grip Deadlift
Links
- https://old.reddit.com/r/weightroom/comments/1kxbjh/snatchgrip_deadlifts_vs_conventional_deadlifts_a/
- https://www.exrx.net/forum/viewtopic.php?t=4712
- https://www.t-nation.com/workouts/the-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