PPL + extra neck/calf training

Workout Name : PPL + extra neck/calf training

Shared By : weglarzmaciej

Information

Frequency : 6 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced
Downloads / Views : 1 / 174

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Description

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Day 1 Push
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Banded external rotation 60 sec 8 3 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 8 5 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 8 3 Progress Chart

Chest

Banded chest press 60 sec 8 2 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Seated Side Lateral Raise Dumbbell Seated Side Lateral Raise 60 sec 8 4 Progress Chart

Shoulders

Band Lateral rises 60 sec 8 3 Progress Chart

Triceps

Banded Triceps Pushdown 60 sec 8 4 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 8 4 Progress Chart

Cardio

Indoor Cycling Indoor Cycling 60 min - - Progress Chart
Day 2 Pull
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Band pull apart 60 sec 8 3 Progress Chart

Back

Pull Ups Pull Ups 60 sec 8 6 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 8 3 Progress Chart

Back

Barbell Bent Arm Pullover Barbell Bent Arm Pullover 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 8 3 Progress Chart

Shoulders

rd meadows row 60 sec 8 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 8 3 Progress Chart
Day 3 Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 6 Progress Chart

Upper Legs

Bulgarian Split Squat 60 sec 8 2 Progress Chart

Upper Legs

Band leg curl 60 sec 8 3 Progress Chart

Upper Legs

Dumbbell Stiff Leg Deadlift Dumbbell Stiff Leg Deadlift 60 sec 8 2 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 60 sec 8 4 Progress Chart

Abs

Leg Raise Leg Raise 60 sec 8 4 Progress Chart
Day 4 Push 2
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Shoulder external rotation on incline bench, dumbbell 60 sec 8 4 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 8 5 Progress Chart

Back

Dumbbell Bent Over Row Dumbbell Bent Over Row 60 sec 8 3 Progress Chart

Chest

Bench Pushups Bench Pushups 60 sec 8 3 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 4 Progress Chart

Triceps

Banded Triceps Kickback 60 sec 8 4 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 60 sec 8 4 Progress Chart
Day 5 Pull 2
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 60 sec 8 4 Progress Chart

Back

Dumbbell Bent Over Row Dumbbell Bent Over Row 60 sec 8 4 Progress Chart

Back

T Bar Row T Bar Row 60 sec 8 4 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 8 4 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 60 sec 8 4 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 8 4 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 8 4 Progress Chart
Day 6 Lower
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 8 6 Progress Chart

Upper Legs

Bulgarian Split Squat 60 sec 8 3 Progress Chart

Upper Legs

Band leg curl 60 sec 8 4 Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 60 sec 8 4 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 60 sec 8 4 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 60 sec 8 4 Progress Chart
Day 7 Neck Training + Calfs
Muscle Exercise Name Timer Reps Sets Track

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 60 sec 8 2 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 60 sec 8 4 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 60 sec 8 2 Progress Chart

Shoulders

Weight Plate Lying Face Down Neck Resistance Weight Plate Lying Face Down Neck Resistance 60 sec 8 3 Progress Chart

Shoulders

Weight Plate Lying Face Up Neck Resistance Weight Plate Lying Face Up Neck Resistance 60 sec 8 2 Progress Chart
Day 8 Cardio Bike
Muscle Exercise Name Timer Reps Sets Track

Cardio

Indoor Cycling Indoor Cycling 60 min - - Progress Chart