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emanuel.chiantera

PPL Hybrid Split

Information

Frequency : 5 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner

Tags :

Description

Day 1

Push

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

60 sec

8

4

Progress Chart

Dumbbell Incline Bench Press

60 sec

8

3

Progress Chart

Cable Incline Fly

60 sec

8

3

Progress Chart

Dumbbell Press (Close Grip)

60 sec

8

3

Progress Chart

Diamond pushup

60 sec

8

3

Progress Chart

Dip

60 sec

8

3

Progress Chart

Push-Up

60 sec

8

3

Progress Chart

Day 2

Pull

Muscle

Exercise Name

Timer

Reps

Sets

Track

Pull-Up

60 sec

8

3

Progress Chart

Dumbbell One-Arm Row

60 sec

8

3

Progress Chart

Pullup wide (+1)

60 sec

8

3

Progress Chart

Pullup (close grip)

60 sec

8

3

Progress Chart

Barbell Bent-Over Row

60 sec

8

3

Progress Chart

Cable Incline Pulldown (supine)

60 sec

8

3

Progress Chart

Chin-Up

60 sec

8

3

Progress Chart

Dumbbell Alternating Bicep Curl

60 sec

8

3

Progress Chart

Day 3

Legs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Squat

60 sec

8

4

Progress Chart

Barbell Bulgarian Split Squat

60 sec

8

3

Progress Chart

Dumbbell Hamstring Curl

60 sec

8

3

Progress Chart

Sissy Squat

60 sec

8

3

Progress Chart

Bodyweight Side Lunge

60 sec

8

3

Progress Chart

Bodyweight Step-Up

60 sec

8

3

Progress Chart

Barbell Hip Thrust

60 sec

8

3

Progress Chart

Day 4

Shoulder

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Shoulder Press

60 sec

8

3

Progress Chart

Dumbbell Lateral Raise

60 sec

8

3

Progress Chart

Dumbbell One-Arm Front Raise

60 sec

8

3

Progress Chart

Dumbbell Shoulder Shrug

60 sec

8

3

Progress Chart

Dumbbell Reverse Fly

60 sec

8

3

Progress Chart

Dumbbell Fly

60 sec

8

3

Progress Chart

Cable Rope Face Pull

60 sec

8

3

Progress Chart

Day 5

Calisthenic

Muscle

Exercise Name

Timer

Reps

Sets

Track

Muscle Up

60 sec

8

3

Progress Chart

Pull-Up

60 sec

8

3

Progress Chart

Chin-Up

60 sec

8

3

Progress Chart

Machine Inverted Row

60 sec

8

3

Progress Chart

Handstand Push-Up

60 sec

8

3

Progress Chart

Dip

60 sec

8

3

Progress Chart

Diamond pushup

60 sec

8

3

Progress Chart

Push-Up

60 sec

8

3

Progress Chart