Workout Routine

PPL

by olivierko

Workouts

Push #1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
120 sec
3
–
–
10
150 sec
4
–
–
10
180 sec
5
–
–
10
180 sec

bench press

5 sets

Seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
120 sec
3
–
–
10
150 sec
4
–
–
10
180 sec
5
–
–
10
180 sec

Seated shoulder press

5 sets

Press around

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

Press around

4 sets

Y raise

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

Y raise

4 sets

tricep pushdown

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

tricep pushdown

4 sets

triceps extension

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

triceps extension

4 sets

Pull #1

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
120 sec
3
–
–
10
150 sec
4
–
–
10
180 sec
5
–
–
10
180 sec

lat pulldown

5 sets

Chest supported row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
120 sec
3
–
–
10
150 sec
4
–
–
10
180 sec
5
–
–
10
180 sec

Chest supported row

5 sets

face pull

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

face pull

4 sets

Hyperextensions

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

Hyperextensions

3 sets

Ez curl

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

Ez curl

4 sets

Preacher curl

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

Preacher curl

3 sets

Legs #1

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
120 sec
3
–
–
10
150 sec
4
–
–
10
180 sec
5
–
–
10
180 sec

leg press

5 sets

calf raise

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

calf raise

4 sets

Seated hamstring curl

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

Seated hamstring curl

4 sets

leg extension

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

leg extension

4 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec

Cable crunch

4 sets

hanging leg raises

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

hanging leg raises

3 sets