PPLA/UL

default

Week 1

Week 2

Week 3

Week 4

Week 5

Warmup with bands, cable internal rotations, cardio etc.

Bench Press (Barbell)

Spoto Press

Incline Bench Press (Dumbbell)

Shoulder Press (Machine)

Pec Deck (Machine)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Skull Crusher

Push

Wide Grip Lat Pulldown

Lat Pulldown (Neutral Grip)

Chest Supported Row (Machine)

Bent Over Row (Dumbbell)

Lat Prayer

Reverse Pec Deck

Bicep Curl (Cable)

Hammer Curl

Pull

Deadlift (Barbell)

Deadlift (Paused)

Hack Squat

Leg Extension

Leg Curl

Straight Leg Calf Raise

Reverse Hyperextension

Decline Crunch (Weighted)

Legs

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Single Arm Pushdown

Bicep Curl (EZ Bar)

Overhead Tricep Extension (Cable)

Preacher Curl (Dumbbell)

Arms

rest

Rest

Bench Press (Paused)

Bent Over Row (Barbell)

Incline Bench Press (Barbell)

Lat Pulldown (Single Arm)

Face Pull

Seated Dumbbell Curl

Upper

Squat (Barbell)

Squat (Paused)

Romanian Deadlift (Barbell)

Lying Leg Curl

Seated Calf Raise

Hanging Leg Raise

Back Extension (Weighted)

Lower

0 reviews for PPLA/UL