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Push 1 (chest focused)

Pull 1 (Lat Focused)

Legs 1 (Quad Focused)

Push 2 (Delt Focused)

Pull 2 (Mid-back & Rear Delt Focused)

Legs 2 (Posterior chain focused)

MYO

Myo-reps involve first performing an “activation” set, where a relatively lower load is lifted to near-failure, typically in the 12-30 repetition range. Then, a series of lower-rep “back-off” sets are completed with the same weight

RM

Repetition Maximum

*shout out to Islam Abuauf

**set 1 Wide Grip, set 2 close Grip, set 3 supinated/ reversed grip