PTG
Sport
Beginner
Body
Plan Details
The PTG routine by rochem is a 3 day workout plan. It is a beginner level plan to achieve sport fitness goals.
Routine detail
Any
Home PT
Est. 28 min
2 exercises
Push-Up
5 Sets x 15 Reps
Sit-Up
5 Sets x 20 Reps
Any
PTG Lower Body
Est. 28 min
8 exercises
Dumbbell Lunge
1 Set x 12 Reps
Machine Seated Leg Curl
1 Set x 12 Reps
Machine Leg Curl (Prone)
1 Set x 12 Reps
Machine Back Extension
1 Set x 12 Reps
Back Hyperextension
1 Set x 12 Reps
Barbell Clean Deadlift
1 Set x 12 Reps
Machine Leg Press
1 Set x 12 Reps
Dumbbell Calf Raise
1 Set x 12 Reps
Any
PTG Upper Body
Est. 35 min
10 exercises
Dumbbell Seated Shoulder Press
1 Set x 12 Reps
Dumbbell Seated Bicep Curl
1 Set x 12 Reps
Dumbbell Upright Row
1 Set x 12 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Dumbbell Bench Press
1 Set x 12 Reps
Dumbbell Tricep Extension
1 Set x 12 Reps
Dumbbell One-Arm Lateral Raise
1 Set x 12 Reps
Dip
1 Set x 12 Reps
Pull-Up
1 Set x 12 Reps
Machine Lat Pulldown
1 Set x 12 Reps
