Workout Routine

PPL i guess

by Zdravko

Workout Split 2

Workouts

Push (Chest, Triceps & Shoulders)

pullup

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

pullup

3 sets

push-ups

Set
Reps
Rest time
1
20 +
amrap
100 sec
2
20 +
amrap
100 sec
3
20 +
amrap
100 sec

push-ups

3 sets

bench press

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

bench press

3 sets

incline bench press

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

incline bench press

3 sets

fly

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

fly

3 sets

overhead triceps extension

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

overhead triceps extension

3 sets

tricep pushdown

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

tricep pushdown

3 sets

seated shoulder press

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

seated shoulder press

3 sets

lateral raise

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

lateral raise

3 sets

plank

Set
Time
Rest time
1
150 sec
100 sec
2
150 sec
100 sec

plank

2 sets

5 minute Ab Workout

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

5 minute Ab Workout

2 sets

Pull (Back, Biceps, Shoulders & Traps)

pullup

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

pullup

3 sets

push-ups

Set
Reps
Rest time
1
20 +
amrap
100 sec
2
20 +
amrap
100 sec
3
20 +
amrap
100 sec

push-ups

3 sets

dumbbell row

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

dumbbell row

3 sets

seated cable row

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

seated cable row

3 sets

lat pulldown

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

lat pulldown

3 sets

curl

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

curl

3 sets

hammer curl

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

hammer curl

3 sets

concentration curl

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

concentration curl

3 sets

rear delt fly

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

rear delt fly

3 sets

shrug

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

shrug

3 sets

plank

Set
Time
Rest time
1
150 sec
100 sec
2
150 sec
100 sec

plank

2 sets

5 minute Ab Workout

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

5 minute Ab Workout

2 sets

Legs

pullup

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

pullup

3 sets

push-ups

Set
Reps
Rest time
1
20 +
amrap
100 sec
2
20 +
amrap
100 sec
3
20 +
amrap
100 sec

push-ups

3 sets

deadlift

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

deadlift

3 sets

squat

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

squat

3 sets

lunge

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

lunge

3 sets

leg press

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

leg press

3 sets

plank

Set
Time
Rest time
1
150 sec
100 sec
2
150 sec
100 sec

plank

2 sets

5 minute Ab Workout

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

5 minute Ab Workout

2 sets