Workout Routine

Aesthetics PPL

by vvvv

Workouts

Push

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec
4
–
–
8
80 sec

incline bench press

4 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec
4
–
–
8
80 sec

dip

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
70 sec
2
–
–
12
70 sec
3
–
–
12
70 sec
4
–
–
12
70 sec

tricep pushdown

4 sets

Cable Chest Flies

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
70 sec
2
–
–
12
70 sec
3
–
–
12
70 sec
4
–
–
12
70 sec

Cable Chest Flies

4 sets

Pull

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
80 sec
2
–
–
8
80 sec
3
–
–
8
80 sec
4
–
–
8
80 sec

pullup

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
4
–
–
8
90 sec

barbell row

4 sets

Lat Pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
70 sec
2
–
–
12
70 sec
3
–
–
12
70 sec
4
–
–
12
70 sec

Lat Pullover

4 sets

Behind-Back Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
80 sec
2
–
–
12
80 sec
3
–
–
12
80 sec
4
–
–
12
80 sec

Behind-Back Cable Curl

4 sets

Legs

Smith Machine Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec
4
–
–
8
100 sec

Smith Machine Squat

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
70 sec
2
–
–
10
70 sec
3
–
–
10
70 sec
4
–
–
10
70 sec

leg extension

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
70 sec
2
–
–
10
70 sec
3
–
–
10
70 sec
4
–
–
10
70 sec

leg curl

4 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

leg press

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
70 sec
2
–
–
15
70 sec
3
–
–
15
70 sec
4
–
–
15
70 sec

calf raise

4 sets

Bulgarian Split Sqaut Progression

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

bulgarian split squat

4 sets

Arms

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
70 sec
2
–
–
10
70 sec
3
–
–
10
70 sec
4
–
–
10
70 sec

seated incline curl

4 sets

Machine Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
70 sec
2
–
–
10
70 sec
3
–
–
10
70 sec
4
–
–
10
70 sec

Machine Preacher Curl

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

hammer curl

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
80 sec
2
–
–
10
80 sec
3
–
–
10
80 sec
4
–
–
10
80 sec

skull crushers

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
70 sec
2
–
–
12
70 sec
3
–
–
12
70 sec
4
–
–
12
70 sec

tricep pushdown

4 sets