Scribd
Upload
157 views6 pages

PPL Workout

Uploaded by

marcelo__182182
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
157 views6 pages

PPL Workout

Uploaded by

marcelo__182182
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 6

W W W . F I T N E S S A N D W E L L N E S S C O R N E R .

C O M
PUSH DAY

BENCH PRESS: 4 SETS OF 5-7 REPS

OVERHEAD PRESS: 3 SETS OF 6-8 REPS

INCLINE DUMBBELL
3 SETS OF 8-10 REPS
PRESS:
DIPS: 3 SETS OF 8-10 REPS

TRICEP PUSHDOWN: 3 SETS OF 10-12 REPS

PULL DAY

DEADLIFT: 4 SETS OF 6-10 REPS


PULL-UPS: 3 SETS TO FAILURE

BENT-OVER ROWS: 3 SETS OF 6-8 REPS

FACE PULLS: 3 SETS OF 10-12 REPS

BICEP CURLS: 3 SETS OF 8-10 REPS


LEG DAY

SQUATS: 4 SETS OF 5-7 REPS

ROMANIAN DEADLIFTS: 3 SETS OF 6-8 REPS

LEG PRESS: 3 SETS OF 8-10 REPS


LUNGES: 3 SETS PER LEG OF 10-12 REPS

CALF RAISES: 4 SETS OF 12-15 REPS

ADDITIONAL GUIDELINES:

PERFORM THIS ADVANCED PPL WORKOUT ROUTINE 4-5 TIMES PER WEEK, WITH A REST DAY OR TWO AS NEEDED.
WARM UP BEFORE EACH SESSION TO PREVENT INJURIES AND IMPROVE PERFORMANCE.
PROGRESSIVELY INCREASE THE WEIGHT LIFTED OR THE INTENSITY OF THE EXERCISES OVER TIME TO ENSURE CONTINUOUS IMPROVEMENT.
PAY ATTENTION TO PROPER FORM AND TECHNIQUE TO AVOID INJURY.
INCORPORATE STRETCHING AND MOBILITY WORK ON REST DAYS TO MAINTAIN FLEXIBILITY.

You might also like