# William's PUSH PULL LEG Techniques

Thanks to William of Thai Binh

<table border="0" cellpadding="0" cellspacing="0" id="bkmrk-%C2%A0-%C2%A0-werksets-rep-ran" style="border-collapse: collapse; width: 255pt;" width="340"><colgroup><col span="5" style="width: 51pt;" width="68"></col> </colgroup><tbody><tr style="height: 14.25pt;"><td height="19" style="height: 14.25pt; width: 51pt;" width="68"> </td><td style="width: 51pt;" width="68"> </td><td style="width: 51pt;" width="68">werksets</td><td style="width: 51pt;" width="68">rep range</td><td style="width: 51pt;" width="68"> </td></tr><tr style="height: 14.25pt;"><td height="19" style="height: 14.25pt;"> </td><td>Incline Bench press</td><td align="right">2</td><td>6 tot 10</td><td> </td></tr><tr style="height: 14.25pt;"><td height="19" style="height: 14.25pt;"> </td><td>DB chest press</td><td align="right">2</td><td>6 tot 10</td><td> </td></tr><tr style="height: 14.25pt;"><td height="19" style="height: 14.25pt;"> </td><td>Decline smith machine press</td><td>1 plus dropset</td><td>8 tot 12</td><td> </td></tr><tr style="height: 14.25pt;"><td height="19" style="height: 14.25pt;"> </td><td>Cable fly</td><td align="right">2</td><td>10 tot 15</td><td> </td></tr><tr style="height: 14.25pt;"><td height="19" style="height: 14.25pt;"> </td><td>DB shoulder press</td><td align="right">2</td><td>8 tot 12</td><td> </td></tr><tr style="height: 14.25pt;"><td height="19" style="height: 14.25pt;"> </td><td>Db side raise op bankje ( (zijkant)</td><td align="right">3</td><td>8 tot 12</td><td> </td></tr><tr style="height: 14.25pt;"><td height="19" style="height: 14.25pt;"> </td><td>cable skullcrusher met staafje</td><td align="right">2</td><td>8 tot 12</td><td> </td></tr><tr style="height: 14.25pt;"><td height="19" style="height: 14.25pt;"> </td><td>Cable extensions</td><td align="right">2</td><td>8 tot 12</td><td> </td></tr><tr style="height: 14.25pt;"><td height="19" style="height: 14.25pt;"> </td><td>assisted pull ups</td><td align="right">2</td><td>8 tot 12</td><td> </td></tr><tr style="height: 14.25pt;"><td height="19" style="height: 14.25pt;"> </td><td>supinated lat pulldown (smal)</td><td align="right">2</td><td>6 tot 10</td><td> </td></tr><tr style="height: 14.25pt;"><td height="19" style="height: 14.25pt;"> </td><td>DB row op incline bench</td><td align="right">2</td><td>8 tot 12</td><td> </td></tr><tr style="height: 14.25pt;"><td height="19" style="height: 14.25pt;"> </td><td>Face pulls met touwtje</td><td align="right">3</td><td>10 tot 15</td><td> </td></tr><tr style="height: 14.25pt;"><td height="19" style="height: 14.25pt;"> </td><td>Row machine</td><td align="right">2</td><td>8 tot 12</td><td> </td></tr><tr style="height: 14.25pt;"><td height="19" style="height: 14.25pt;"> </td><td>DB hammer curl</td><td align="right">2</td><td>8 tot 12</td><td> </td></tr><tr style="height: 14.25pt;"><td height="19" style="height: 14.25pt;"> </td><td>Cable preacher curl</td><td align="right">3</td><td>6 tot 10</td><td> </td></tr><tr style="height: 14.25pt;"><td height="19" style="height: 14.25pt;"> </td><td>Adductor hold</td><td align="right">3</td><td colspan="2" style="mso-ignore: colspan;">10-15tellen per kant</td></tr><tr style="height: 14.25pt;"><td height="19" style="height: 14.25pt;"> </td><td>Stiff legged Deadlift</td><td align="right">2</td><td>8 tot 12</td><td> </td></tr><tr style="height: 14.25pt;"><td height="19" style="height: 14.25pt;"> </td><td>Leg curl</td><td>1 plus dropset</td><td>8 tot 12</td><td> </td></tr><tr style="height: 14.25pt;"><td height="19" style="height: 14.25pt;"> </td><td>one leg leg press</td><td align="right">2</td><td>8 tot 12</td><td> </td></tr><tr style="height: 14.25pt;"><td height="19" style="height: 14.25pt;"> </td><td>Lunges</td><td align="right">2</td><td colspan="2" style="mso-ignore: colspan;">16 tot 24 stappen</td></tr><tr style="height: 14.25pt;"><td height="19" style="height: 14.25pt;"> </td><td>Leg extension</td><td align="right">2</td><td>10 tot 15</td><td> </td></tr><tr style="height: 14.25pt;"><td height="19" style="height: 14.25pt;"> </td><td>Standing calf raise in smith machine</td><td align="right">3</td><td>10 tot 15</td><td> </td></tr></tbody></table>

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