308 B
308 B
| 1 | id | days | title | sequence | exercises |
|---|---|---|---|---|---|
| 2 | 1 | Monday | Middle Distance - Push Day | Barbell bench press;Squat;Lat pull-down;Leg press | |
| 3 | 2 | Wednesday | Middle Distance - Pull Day | Deadlift;Overhead triceps extension;Dumbbell biceps curl;Barbell bent-over row | |
| 4 | 3 | Friday | Middle Distance - Arm Day | Leg press;Pull-up;Push-up;Crunch |