PPL - High Barbell / Low Dumbell

Alternating between higher weight/lower reps with Lowe weight/higher reps. 

Most heavy weight is under the bar and most lighter weight is single arm/leg or dumbbell.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Lat Pulldown (Neutral Grip)

T-Bar Row

Lat Pulldown (Single Arm)

Single Arm Iso Row

Alternating Dumbbell Curl

Face Pull

Preacher Curl (Barbell)

Pull-Up (Bodyweight)

Squat (Barbell)

Front Squat (Barbell)

Deadlift (Barbell)

Leg Press

Seated Calf Raise

Single Arm Overhead Tricep Extension

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Arnold Press

Shrug (Dumbbell)

Dip (Bodyweight)

Power Clean

Lunge (Barbell)

Leg Extension

Leg Curl

Hip Abductor (Machine)

Hip Adductor (Machine)

Wide Grip Lat Pulldown

Seated Row (Cable)

Lat Pulldown (Close Grip)

Seated Wide-Grip Row (Cable)

Bicep Curl (Cable)

Rear Delt Fly (Machine)

Bicep Curl (EZ Bar)

Incline Bench Press (Barbell)

Bench Press (Barbell)

Chest Fly (Machine)

Shoulder Press (Machine)

Tricep Pushdown (Cable)

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