Seps personalized of Metallicadpa's PPL

Plan Details

The Seps personalized of Metallicadpa's PPL routine by supsep is a 7 day workout plan. It is a intermediate level plan to achieve general fitness goals.

Plan Description

A Linear Progression Based PPL Program Designed by: Metallicadpa Modified for, and by: Sep Re... Read More

A Linear Progression Based PPL Program Designed by: Metallicadpa Modified for, and by: Sep Reddit Thread URL: https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/ Workout Notes On the last set of the main compound lifts (listed below), perform as many reps as possible (AMRAP). AMRAP sets in the Workout Routine appear as a separate lift without the rep number listed. At least 5 reps should be performed on the AMRAP set. PUSH DAY SPECIFICS: 1) DO NOT perform AMRAP on bench and overhead press on the same day! 2) On push days, super set the tricep pushdown and overhead extensions with lateral raises. CARDIO DAY SPECIFICS: This is your day to work on muscles you think lacking, or needs strengthening. The exercises are personalized for my weaknesses. Compound Lifts Deadlift Bench press Squat Barbell row Overhead press Warm-up for Compound Lifts WW = working weight Empty bar x10 50% WW x10 75% WW x5 90% WW x3