Workout Routine

JC PPL UL

by james552

Ppl for weekends, ul for weekdays

Workouts

Push

incline bench press

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

incline bench press

3 sets

fly

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

fly

3 sets

bench press

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

bench press

3 sets

lateral raise

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

lateral raise

3 sets

overhead triceps extensions

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

overhead triceps extensions

3 sets

Single arm cable triceps hammer horizontal

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

Single arm cable triceps hammer horizontal

3 sets

Pull todo

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets

Legs todo

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets

Upper todo

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets

Lower todo

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets