Workout Routine

Toasty PPL

by Toastpirate123

You're made of sterner stuff

Workouts

Push

bench press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

4

–

–

10

100 sec

incline dumbell press

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

Shoulder press

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

8

100 sec

3

–

–

8

100 sec

Cable fly Low to high

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

100 sec

2

–

–

12

100 sec

3

–

–

12

100 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

100 sec

2

–

–

12

100 sec

3

–

–

12

100 sec

cable kickback

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

100 sec

2

–

–

12

100 sec

3

–

–

12

100 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

100 sec

2

–

–

12

100 sec

3

–

–

12

100 sec

farmer's carry

Set

Intensity

Weight

Reps

Rest time

1

–

–

2

100 sec

2

–

–

2

100 sec

3

–

–

2

100 sec

plank

Set

Time

Rest time

1

60 sec

100 sec

2

60 sec

100 sec

3

60 sec

100 sec

Pull

barbell row

Set

Intensity

Weight

Reps

Rest time

1

–

–

8

100 sec

2

–

–

10

100 sec

3

–

–

12

100 sec

4

–

–

12

100 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

4

–

–

10

100 sec

seated cable row

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

100 sec

2

–

–

12

100 sec

3

–

–

12

100 sec

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

face pull

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

100 sec

2

–

–

12

100 sec

3

–

–

12

100 sec

Single rear delt cable fly

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

100 sec

2

–

–

12

100 sec

3

–

–

12

100 sec

4

–

–

12

100 sec

curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

4

–

–

10

100 sec

hammer curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

shrug

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

100 sec

2

–

–

12

100 sec

3

–

–

12

100 sec

ab bicycle

Set

Intensity

Weight

Reps

Rest time

1

25

100 sec

2

25

100 sec

3

25 +

amrap

100 sec

Legs

squat

Set

Intensity

Weight

Reps

Rest time

1

–

–

6

100 sec

2

–

–

6

100 sec

3

–

–

6

100 sec

4

–

–

6

100 sec

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

lunge

Set

Intensity

Weight

Reps

Rest time

1

–

–

10

100 sec

2

–

–

10

100 sec

3

–

–

10

100 sec

Seated leg curl

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

100 sec

2

–

–

12

100 sec

3

–

–

12

100 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

100 sec

2

–

–

12

100 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

1

–

–

12

100 sec

2

–

–

12

100 sec

3

–

–

12

100 sec

4

–

–

12

100 sec

hanging leg raises

Set

Reps

Rest time

1

10

100 sec

2

10

100 sec

3

10

100 sec