Workout Routine

PPLPP

by danielm

Workouts

Back pull

pullup

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

pullup

3 sets

t-bar row

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

t-bar row

3 sets

lat pulldown

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

lat pulldown

3 sets

preacher curl

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

preacher curl

3 sets

shrug

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

shrug

2 sets

Machine Row

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

Machine Row

3 sets

face pull

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

face pull

3 sets

hammer curl

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

hammer curl

3 sets

pullovers

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

pullovers

3 sets

Chest Push

Machine Press

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

Machine Press

4 sets

lateral raise

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

lateral raise

3 sets

dip

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

dip

3 sets

seated shoulder press

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

seated shoulder press

3 sets

Chest Fly

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

Chest Fly

4 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

lateral raise

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

lateral raise

3 sets

incline bench press

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

incline bench press

3 sets

Single Arm Cable Crusher

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

Single Arm Cable Crusher

3 sets