Workout Routine

PPL WEE

by Aorio

Workouts

Push Workout A

push-ups

Set
Reps
Rest time
1
10
40 sec
2
10
40 sec
3
10
40 sec

push-ups

3 sets

wide-grip push-ups

Set
Reps
Rest time
1
10
40 sec
2
10
40 sec
3
10
40 sec

wide-grip push-ups

3 sets

diamond push-ups

Set
Reps
Rest time
1
10
40 sec
2
10
40 sec
3
10
40 sec

diamond push-ups

3 sets

Pike Push-up

Set
Intensity
Weight
Reps
Rest time
1
10
40 sec
2
10
40 sec
3
10
40 sec

Pike Push-up

3 sets

Pull Workout A

Pullup

Set
Intensity
Weight
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

Pullup

3 sets

Inverted row

Set
Intensity
Weight
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

Inverted row

3 sets

Jackknife Chin-ups

Set
Intensity
Weight
Reps
Rest time
1
10
90 sec
2
10
90 sec
3
10
90 sec

Jackknife Chin-ups

3 sets

Leg Workout A & Core

Front Foot Elevated Split Squat

Set
Intensity
Weight
Reps
Rest time
1
10
40 sec
2
10
40 sec
3
10
40 sec

Front Foot Elevated Split Squat

3 sets

reverse lunges

Set
Reps
Rest time
1
10
40 sec
2
10
40 sec
3
10
40 sec

reverse lunges

3 sets

hanging leg raises

Set
Reps
Rest time
1
10
40 sec
2
10
40 sec

hanging leg raises

2 sets

Side Planks

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

Side Planks

2 sets

plank

Set
Time
Rest time
1
45 sec
40 sec

plank

1 sets

Push Workout B

push-ups

Set
Reps
Rest time
1
10
40 sec
2
10
40 sec
3
10
40 sec

push-ups

3 sets

Bodyweight Skullcrusher

Set
Intensity
Weight
Reps
Rest time
1
10
40 sec
2
10
40 sec
3
10
40 sec

Bodyweight Skullcrusher

3 sets

Pike Push-up

Set
Intensity
Weight
Reps
Rest time
1
10
40 sec
2
10
40 sec
3
10
40 sec

Pike Push-up

3 sets

Pull Workout B

Chin-ups

Set
Intensity
Weight
Reps
Rest time
1
10
40 sec
2
10
40 sec
3
10
40 sec

Chin-ups

3 sets

Jackknife Pull-Ups

Set
Intensity
Weight
Reps
Rest time
1
10
40 sec
2
10
40 sec
3
10
40 sec

Jackknife Pull-Ups

3 sets

Wide-Grip Australian Push-up

Set
Intensity
Weight
Reps
Rest time
1
10
40 sec
2
10
40 sec
3
10
40 sec

Wide-Grip Australian Push-up

3 sets

Leg Workout B

Rear foot elevated split squat

Set
Intensity
Weight
Reps
Rest time
1
10
40 sec
2
10
40 sec
3
10
40 sec

Rear foot elevated split squat

3 sets

Long-Step Step-ups

Set
Intensity
Weight
Reps
Rest time
1
10
40 sec
2
10
40 sec
3
10
40 sec

Long-Step Step-ups

3 sets

plank

Set
Time
Rest time
1
60 sec
40 sec

plank

1 sets

side plank

Set
Time
Rest time
1
60 sec
0 sec
2
30 sec
0 sec

side plank

2 sets