Workout Routine

PPLPPL

by PSapo

Naujas PPL, sutvarkytas pagal mano poreikius ir tai ką mėgstu daryt.

Workouts

Push (Bench)

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
180 sec
2
85% 1RM
5
200 sec
3
85% 1RM
5
200 sec
4
60% 1RM
8
160 sec

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

bench press

4 sets

Incline Dumbbell press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
125 sec
2
–
–
12
125 sec
3
–
–
12
125 sec

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

Incline Dumbbell press

3 sets

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
100 sec
2
–
–
16
100 sec
3
–
–
16
100 sec

Pec Deck

3 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
150 sec
2
–
–
12
150 sec
3
–
–
12
150 sec

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

overhead press

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
110 sec
2
–
–
20
110 sec
3
–
–
20
110 sec

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

cable lateral raise

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

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

tricep pushdown

3 sets

Single arm tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

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

Single arm tricep pushdown

3 sets

Push (OHP)

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
6
100 sec
3
–
–
6
100 sec
4
–
–
8
100 sec

overhead press

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
100 sec
2
60% 1RM
12
100 sec
3
60% 1RM
12
100 sec

bench press

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

cable lateral raise

3 sets

Incline Dumbbell press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

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

Incline Dumbbell press

3 sets

Pec Deck

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
100 sec
2
–
–
16
100 sec
3
–
–
16
100 sec

Pec Deck

3 sets

Single arm tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Single arm tricep pushdown

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

tricep pushdown

3 sets

Pull (Vertical)

pullup

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

pullup

3 sets

Straight arm pulldowns

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
125 sec
2
–
–
20
125 sec
3
–
–
20
125 sec

Straight arm pulldowns

3 sets

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

chest supported rows

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

shrug

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

curl

3 sets

Spider Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Spider Curls

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

hammer curl

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

face pull

3 sets

Pull (Horizontal)

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
180 sec
2
–
–
12
180 sec
3
–
–
12
180 sec

bent over row

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

seated cable row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

lat pulldown

3 sets

Behind the back shrugs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Behind the back shrugs

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec

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

Cable hammer curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

Cable hammer curls

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

face pull

3 sets

Legs (Quads)

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
150 sec
2
–
–
3 +
amrap
180 sec
3
–
–
3 +
amrap
180 sec
4
–
–
3 +
amrap
180 sec
5
–
–
3 +
amrap
180 sec

squat

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

leg extension

3 sets

Hamstring curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

Hamstring curls

3 sets

Hip Abductors

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Hip Abductors

3 sets

Smith Machine Calf Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
110 sec
2
–
–
12
110 sec
3
–
–
12
110 sec

Smith Machine Calf Raises

3 sets

romanian deadlift

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

romanian deadlift

3 sets

Legs (Hamstrings/Glutes)

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

hip thrust

3 sets

good morning

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

good morning

3 sets

Hamstring curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Hamstring curls

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec

leg press

3 sets

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

cable kickback

3 sets

Smith Machine Calf Raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Smith Machine Calf Raises

3 sets