PPL 19/20 Winter Bulk (read description)
Shared By : olveja
Frequency : 6 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 5 / 537

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Description

All 3x8 excercises progress by taking 3 sets to 10 reps, then add a 4th set and reach 8 reps on each set until you add the last 5th set. When all 5 sets are completed with 8 reps, increase weight and go back to 3x8-10. Other accessorie exercices have a 2 set/2-5 rep auto regulation margin.

ANY Legs A
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Full Squat Barbell Full Squat 120 sec 8 3 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 120 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 10 4 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 10 4 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 70 sec 12 6 Progress Chart
ANY Legs B
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Full Squat Barbell Full Squat 0 sec 2 1 Progress Chart

Upper Legs

Dumbbell Walking Lunges Dumbbell Walking Lunges 120 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 10 4 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 10 4 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 12 6 Progress Chart
ANY Pull A
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 120 sec 8 3 Progress Chart

Abs

Seated Machine Row Seated Machine Row 60 sec 10 4 Progress Chart

Abs

Cable Straight Arm Push Down Cable Straight Arm Push Down 60 sec 15 4 Progress Chart

Abs

EZ Bar Curl EZ Bar Curl 120 sec 8 3 Progress Chart

Abs

Cable Rope Hammer Curls Cable Rope Hammer Curls 60 sec 12 4 Progress Chart

Back

Hex bar shrug 90 sec 8 3 Progress Chart
ANY Pull B
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Constant Tension 120 sec 8 3 Progress Chart

Abs

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 10 4 Progress Chart

Abs

Cable Straight Arm Push Down Cable Straight Arm Push Down 60 sec 15 4 Progress Chart

Abs

EZ Bar Curl EZ Bar Curl 120 sec 8 3 Progress Chart

Abs

Dumbbell Incline Curl Dumbbell Incline Curl 60 sec 12 4 Progress Chart

Back

Hex bar shrug 90 sec 8 3 Progress Chart
ANY Push A
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 120 sec 8 3 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 120 sec 8 3 Progress Chart

Triceps

Triceps Pushdown V Bar Triceps Pushdown V Bar 60 sec 12 4 Progress Chart

Chest

Push Up Push Up 60 sec 12 4 Progress Chart

Shoulders

Cable One Arm Lateral Raise Cable One Arm Lateral Raise 60 sec 15 6 Progress Chart

Shoulders

Dumbbell Seated Bent Over Reverse Fly Dumbbell Seated Bent Over Reverse Fly 60 sec 15 6 Progress Chart
ANY Push B
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 120 sec 8 3 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 120 sec 8 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 120 sec 8 3 Progress Chart

Chest

Cable Mid Chest Crossovers Cable Mid Chest Crossovers 60 sec 12 4 Progress Chart

Abs

Cable One Arm Lateral Raise Cable One Arm Lateral Raise 60 sec 15 6 Progress Chart

Abs

Dumbbell Seated Bent Over Reverse Fly Dumbbell Seated Bent Over Reverse Fly 60 sec 15 6 Progress Chart