Workout Routine

Mat & Ethan PPL

by Pikamattiiyyy

Workouts

Mat Push

Incline Smith Machine Press

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

Incline Smith Machine Press

3 sets

Smith Machine JM Press

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

Smith Machine JM Press

3 sets

Flat Dumbbell Fly

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

Flat Dumbbell Fly

3 sets

Machine Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec

Machine Fly

1 sets

Machine Lateral Raise

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

Machine Lateral Raise

4 sets

Ethan Pull

Smith Machine Bent Over Row

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

Smith Machine Bent Over Row

3 sets

Single Arm Pull Down

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

Single Arm Pull Down

3 sets

Seated Incline Dumbbell Curl

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

Seated Incline Dumbbell Curl

3 sets

Barbell Wrist Curl

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

Barbell Wrist Curl

3 sets

Mat Legs

Single Leg Dumbbell SLDL

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

Single Leg Dumbbell SLDL

2 sets

Belt Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
180 sec
2
–
–
8
180 sec

Belt Squat

2 sets

Single Leg Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

Single Leg Hip Thrust

2 sets

Smith Machine Calf Raise

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

Smith Machine Calf Raise

3 sets

Ab Curl Up (GHD)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

Ab Curl Up (GHD)

2 sets

Ethan Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
3
180 sec
2
–
–
8
180 sec
3
–
–
8
180 sec

bench press

3 sets

Incline Dumbbell Fly

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

Incline Dumbbell Fly

3 sets

Single Arm Cross Body Machine Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
120 sec

Single Arm Cross Body Machine Fly

1 sets

Tricep Overhead Extension

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

Tricep Overhead Extension

3 sets

Machine Lateral Raise

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

Machine Lateral Raise

4 sets

Ethan Legs

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
240 sec
2
–
–
8
240 sec

hack squat

2 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
15 +
amrap
60 sec

hip thrust

1 sets

Lying Hamstring Curl

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

Lying Hamstring Curl

4 sets

Smith Machine Calf Raise

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

Smith Machine Calf Raise

3 sets

renegade row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

renegade row

2 sets

Mat Pull

Single Arm Assisted Pull Up

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

Single Arm Assisted Pull Up

3 sets

Wide-Grip Machine Row

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

Wide-Grip Machine Row

3 sets

Strict Dumbbell Curl

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

Strict Dumbbell Curl

3 sets

Reverse Barbell Curl

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

Reverse Barbell Curl

3 sets