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modified PPL. personal picks of upper body dumbbell only with one deadlift and weighted calf raise t
Bulking
Beginner
Dumbbell
Plan Details
The modified PPL. personal picks of upper body dumbbell only with one deadlift and weighted calf raise t routine by TigerLedetGautreaux is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
I have ehlers danlos syndrome, a genetic disability which causes joint dislocations if I walk or grab something without tensing my muscles around my joints. An unopened 12 Oz can of soda can still do it. I've always wanted to build muscle and see if I could mitigate some of these issues. PPL grabbed my attention but I can't go through the pain of a whole proper leg day. Hip joints are mobile and can sublux or dislocate. So I fiddled around and came up with this if any other zebras of any stripe have hip or leg problems and want to gain muscle. After three months I've noticed a marked improvement in my shoulder joints being a fair bit more stable with more muscle growing, and in true beginner form I'm showing my wife all my lil' baby muscle bumps that are growing up. My tips are know your weak spots and shuffle exercises around. For one example I put weighted crunches between what I know will tax my weak hand grip strength which is slowly improving. I alternate every day push then pull so Monday this week may be push but next Monday will be pull since it's a shuffle of two.
Routine detail
Mon
on the PULL
Est. 55 min
8 exercises
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 6 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Weighted Crunch
3 Sets x 12 Reps
Dumbbell Rear Delt Row
3 Sets x 12 Reps
Dumbbell Pronation (Side-Lying)
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 6 Reps
Tue
aa tss PUSH it. push it real good
Est. 56 min
8 exercises
Tricep Push-Up
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 6 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Weighted Crunch
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 6 Reps
Wed
on the PULL
Est. 55 min
8 exercises
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 6 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Weighted Crunch
3 Sets x 12 Reps
Dumbbell Rear Delt Row
3 Sets x 12 Reps
Dumbbell Pronation (Side-Lying)
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 6 Reps
Thu
aa tss PUSH it. push it real good
Est. 56 min
8 exercises
Tricep Push-Up
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 6 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Weighted Crunch
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 6 Reps
Fri
on the PULL
Est. 55 min
8 exercises
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 6 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Weighted Crunch
3 Sets x 12 Reps
Dumbbell Rear Delt Row
3 Sets x 12 Reps
Dumbbell Pronation (Side-Lying)
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 6 Reps
Sat
aa tss PUSH it. push it real good
Est. 56 min
8 exercises
Tricep Push-Up
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 6 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Weighted Crunch
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 6 Reps
Sun
on the PULL
Est. 55 min
8 exercises
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 6 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Weighted Crunch
3 Sets x 12 Reps
Dumbbell Rear Delt Row
3 Sets x 12 Reps
Dumbbell Pronation (Side-Lying)
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 6 Reps
