Kylers PPL U/L

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Week 1

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Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Control the weight and do partials till failure 

Lying Leg Curl

Pendulum Squat

Romanian Deadlift (Barbell)

Leg Extension

Hip Abductor (Machine)

Standing Calf Raise

Legs

Incline Bench Press (Barbell)

Chest Fly (Machine)

Pull-Up (Weighted)

Lateral Raise (Cable)

Pendlay Row

Overhead Tricep Extension (Cable)

Bayesian Curl

Upper 

Bench Press (Barbell)

Shoulder Press (Machine)

Incline Bench Press (Smith Machine)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Push

T-Bar Row

Single Arm Iso Row

Pull-Up (Bodyweight)

Cable Low Row

Preacher Curl (Dumbbell)

Hammer Curl (Dumbbell)

Pull

Leg Curl

Hack Squat

Leg Press

Hip Thrust (Machine)

Seated Calf Raise

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