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Workout Plan PPL

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robert.aboumrad
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68 views1 page

Workout Plan PPL

Uploaded by

robert.aboumrad
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6

PUSH PULL LEGS PUSH PULL LEGS


Chest / Shoulders Back / Arms Legs / Core Chest / Shoulders Back / Arms Legs / Core

Exercise Reps Weight Exercise Reps. Weight Exercise Reps. Weight Exercise Reps. Weight Exercise Reps. Weight Exercise Reps. Weight
Traditional Chest Press 4 x 12 Pull up 6 OR 8 Squat 3 x 15 Chest press 4 x 12 Pull up 6 OR 8 Squat 3 x 15
Military Press 4 x 12 Supination 3 series Unilateral Squat 3 x 15 Military press 4 x 12 Supination 3 series Unilateral Squat 3 x 15
Chest Machine 4 x 12 yes Pronation 3 series Bulgarian Split 4 x 10 Chest Dips 4x8 Pronation 3 series Bulgarian Split 4 x 10
Incline Bench Press 4 x 12 Deadlift 4 x 10 Leg press 4 x 12 Overhead press dumbell 4 x 10 Deadlift 4 x 10 Leg press 4 x 12
Front & Lateral Raises 3 x 12 Rowing 4 x 12 Abductors 3 x 15 Cables Lateral raises 4 x 12 Biceps extention 4 x 12 Abductors 3 x 15
Finisher : Decline push up 3 to failure Side Pull Down 4 x 12 Cable Abs 4 x 12 Finisher 3 to faillure Triceps extension 4 x 12 Cable Abs 4 x 12
French Press 4 x 10

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