PPL
Shared By : luigiderosa VIP
Frequency : 6 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 0 / 207

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Description

Day 1 Push 1
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 180 sec 6 8 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 150 sec 8 6 Progress Chart

Chest

Leverage Decline Chest Press Leverage Decline Chest Press 120 sec 8 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 120 sec 8 4 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 105 sec 8 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 120 sec 6 5 Progress Chart
Day 2 Pull 1
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Bent Over Row Barbell Bent Over Row 150 sec 10 7 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 120 sec 12 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 120 sec 10 5 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 120 sec 8 4 Progress Chart

Back

Barbell Bent One Arm Row Barbell Bent One Arm Row 120 sec 8 4 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 120 sec 8 6 Progress Chart
Day 3 Legs 1
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 180 sec 5 9 Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 120 sec 8 5 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 120 sec 15 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 120 sec 10 4 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 120 sec 10 4 Progress Chart

Abs

Reverse Crunch Reverse Crunch 90 sec 8 4 Progress Chart
Day 4 Push 2
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 150 sec 5 9 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 120 sec 8 5 Progress Chart

Shoulders

Cable One Arm Lateral Raise Cable One Arm Lateral Raise 120 sec 8 4 Progress Chart

Chest

Cable Cross Over Cable Cross Over 90 sec 8 4 Progress Chart

Chest

Smith Machine Incline Bench Press Smith Machine Incline Bench Press 120 sec 8 4 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 120 sec 10 5 Progress Chart
Day 5 Pull 2
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 180 sec 5 9 Progress Chart

Back

Chin Up Chin Up 120 sec 8 4 Progress Chart

Back

T Bar Row T Bar Row 120 sec 10 4 Progress Chart

Shoulders

Cable Incline Pullover Cable Incline Pullover 120 sec 12 4 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 120 sec 12 4 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 120 sec 10 6 Progress Chart
Day 6 Legs 2
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Front Squat Barbell Front Squat 180 sec 10 9 Progress Chart

Upper Legs

Leg Press Leg Press 150 sec 12 5 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 90 sec 15 4 Progress Chart

Upper Legs

Barbell One Leg Squat Barbell One Leg Squat 120 sec 10 4 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 120 sec 20 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 120 sec 20 4 Progress Chart