Workout Routine

PPL

by mreoinryan

Workouts

Push

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

skull crushers

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lateral raise

2 sets

Close grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Close grip bench press

2 sets

Rear delt shoulder fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Rear delt shoulder fly

2 sets

Floor press

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Floor press

2 sets

High Rotator Cuffs

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

High Rotator Cuffs

2 sets

shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

shoulder press

2 sets

banded dumbbell press

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

banded dumbbell press

2 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

2 sets

banded Overhead tricep extension

Set
Intensity
Weight
Reps
Rest time
1
25
30 sec
2
25
30 sec

banded Overhead tricep extension

2 sets

Pull

Lower trap raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Lower trap raise

2 sets

Hyperextension Bench

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec
3
30 sec
4
30 sec

Hyperextension Bench

4 sets

Bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Bent over row

2 sets

Inverted row

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
60 sec
2
–
–
25
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Inverted row

2 sets

Bicep curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Bicep curl

2 sets

High pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

High pull

2 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec
3
60 sec
4
60 sec

pullup

4 sets

Lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

Lat pulldown

2 sets

Legs

Lunges

Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec
3
60 sec
4
60 sec

Lunges

4 sets

Calf raises

Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec
3
60 sec
4
60 sec

Calf raises

4 sets

Squat Jump

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec
3
30 sec
4
30 sec

Squat Jump

4 sets

Box Jumps

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec
3
30 sec
4
30 sec

Box Jumps

4 sets

Banded Overhead Squat

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec
3
30 sec
4
30 sec

Banded Overhead Squat

4 sets

Hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

Hack squat

2 sets

Leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

Leg press

2 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

goblet squat

2 sets

RDL

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

RDL

2 sets

sumo deadlift kettle bell

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
30 sec
2
–
–
25
30 sec

sumo deadlift kettle bell

2 sets

Single Leg RDL

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec
3
30 sec
4
30 sec

Single Leg RDL

4 sets