Workout Routine

PPLU

by tgeyr

Workouts

Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
240 sec
2
–
–
10
240 sec
3
–
–
10
240 sec
4
–
–
10
240 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 kg.

bench press

4 sets

dip

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2 kg.

dip

5 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
–
–
15
120 sec
3
–
–
15
120 sec
4
–
–
15
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 kg.

triceps extension

4 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
4
–
–
15
60 sec

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

cable lateral raise

4 sets

Pull

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
180 sec
2
–
–
10
180 sec
3
–
–
10
180 sec
4
–
–
10
180 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 kg.

pullup

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 kg.

seated cable row

4 sets

lat pulldown

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 kg.

lat pulldown

3 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1 kg.

seated incline curl

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec
4
–
–
12
120 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1 kg.

hammer curl

4 sets

Legs+bras

squat

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 kg.

squat

3 sets

romanian deadlift

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 kg.

romanian deadlift

3 sets

dip

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 kg.

dip

3 sets

seated incline curl

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1 kg.

seated incline curl

3 sets

Upper

incline bench press

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 kg.

incline bench press

3 sets

pullup

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 kg.

pullup

3 sets

seated cable row

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 kg.

seated cable row

3 sets

dip

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2 kg.

dip

4 sets

seated incline curl

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1 kg.

seated incline curl

3 sets