Workout Routine

PPL

by ayemen1

Workouts

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec
3
–
–
0
100 sec

squat

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec
3
–
–
0
100 sec

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec
3
–
–
0
100 sec

leg extension

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec
3
–
–
0
100 sec

leg press

3 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
100 sec
2
–
–
0
100 sec
3
–
–
0
100 sec

lunge

3 sets

Back & Bi’s

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
0 sec
2
–
–
0
0 sec
3
–
–
0
0 sec

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
0 sec
2
–
–
0
0 sec
3
–
–
0
0 sec

seated cable row

3 sets

seated single arm cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
0 sec
2
–
–
0
0 sec
3
–
–
0
0 sec

seated single arm cable row

3 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
0 sec
2
–
–
0
0 sec
3
–
–
0
0 sec

chest supported rows

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
0 sec
2
–
–
0
0 sec
3
–
–
0
0 sec

curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
0 sec
2
–
–
0
0 sec
3
–
–
0
0 sec

hammer curl

3 sets

Push

Chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
0 sec
2
–
–
0
0 sec
3
–
–
0
0 sec
4
–
–
0
0 sec
5
–
–
0
0 sec

Chest press

5 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
0 sec
2
–
–
0
0 sec
3
–
–
0
0 sec

incline bench press

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
0 sec
2
–
–
0
0 sec
3
–
–
0
0 sec

fly

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
0
0 sec
2
–
–
0
0 sec
3
–
–
0
0 sec

lateral raise

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
0 sec
2
–
–
5
0 sec
3
–
–
5
0 sec

tricep pushdown

3 sets